8-10-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

Tuesday we asked what your biggest goal this year is. What is one easy step you can take today towards acheiving that goal?

Warm-up

With a partner perform:

20 Partner Wallballs

400m Partner Medball Run

20 Partner Wallballs

200m Partner Medball Run

20 Alternating Step-Ups

Then grab a light KB and review TGU. Both athletes complete 2-3 reps per arm.

Worlds Greatest Stretch x 30s each pose

Spend 2:00 Foam Rolling anywhere you are sore

Strength/Skill

*Spend 5:00 Working on 1 Skill then perform EMOM style:

EMOM 8:

ODD Minutes: 30s of Gymnastics Skill

EVEN Minutes: 30s of Double Unders or Double Under Practice

Metcon

Metcon (AMRAP – Reps)

4 Rounds of 60s Work/30s Rest

1a) Wallballs (20, 14)

1b) Alternating Step-ups (athlete choice weight)

1c) 50 Meter Shuttle Sprint

1d) TGU splitting work evenly on each side

1e) Slamballs 30/20

*Score = total reps completed

Extra Credit Work

10:00 run at conversational pace

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