12.18.2014

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.

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!