11.20.2014

Main – CrossFit

Metcon

AEROBIC

Metcon (Distance)

E1:30

Rep 1-

A1) :30 Row

A2) :30 Suitcase Hold [HVY]

Rep 2-

A2) :30 Row

A1) :30 Suitcase Hold [HVY]

Repeat 3x

Rest 3:00

Repeat w/ A2) Suitcase Hold [HVY]

Rest 3:00

Repeat w/ A2) Barbell Plank Hold
* Row HARD!

MOBILIZE YO-SELF!

1) Shoulder

A) Lat Foam Roll -> 2:00/side

B) Chest Smash -> 2:00/side

2) Bottom of Squat

Glute Smash -> 2:00/side

3) Undo Sitting

Banded Hip Opener -> 2:00/side

*We will go through these together like any other exercise in class.

*The time requirement is a MINIMUM for soft tissue change. Sit and hold longer if you can/would like.

BOOK YOUR FREE INTRO

IN THIS QUICK CONVERSATION, WE WANT TO LEARN ALL ABOUT YOU, YOUR FITNESS GOALS AND HOW WE CAN HELP YOU REACH THEM.

By providing your phone number, you agree to receive text messages from Worthy Health & Fitness

GET OUR FREE 15 AT HOME WORKOUTS GUIDE!

Fill out the form below. Check your inbox shortly!