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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.

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