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.