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12.11.2014

Main – CrossFit

Metcon

Metcon (Distance)

E1:30

Rep 1- A1) :30 Row/ A2) :30 Suitcase Hold Right Side [HVY]

Rep 2- A2) :30 Row/ A1) :30 Suitcase Hold Right Side [HVY]

Rep 3- A1) :30 Row/ A2) :30 Barbell Plank Hold

Rep 4- A2) :30 Row/ A1) :30 Barbell Plank Hold

Rep 5- A1) :30 Row/ A2) :30 Suitcase Hold Left Side [HVY]

Rep 6- A2) :30 Row/ A1) :30 Suitcase Hold Left Side [HVY]

Rest 3:00

Rep 1- A1) :30 Row/ A2) :30 Top of Pull Up hold

Rep 2- A2) :30 Row/ A1) :30 Top of Pull Up hold

Rep 3- A1) :30 Row/ A2) :30 Overhead Hold

Rep 4- A2) :30 Row/ A1) :30 Overhead Hold

Rep 5- A1) :30 Row/ A2) :30 Top of Pull Up hold

Rep 6- A2) :30 Row/ A1) :30 Top of Pull Up hold

Rest 3:00

Rep 1- A1) :30 Row/ A2) :30 Bottom of Squat Hold

Rep 2- A2) :30 Row/ A1) :30 Bottom of Squat Hold

Rep 3- A1) :30 Row/ A2) :30 Overhead Hold

Rep 4- A2) :30 Row/ A1) :30 Overhead Hold

Rep 5- A1) :30 Row/ A2) :30 Bottom of Squat Hold

Rep 6- A2) :30 Row/ A1) :30 Bottom of Squat 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

Calf Smash -> 2:00/side

3) Undo Sitting

Super Buddy Banded Hip Opener or Super Couch -> 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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