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.