8-21-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

What did you eat before your workout today?

-A combination of protein and carbohydrates will give you enough energy to endure a workout. It will also replenish your body after the workout.

-Before a workout: try a low sugar greek yogurt or small smoothie

-In a rush- get a applesauce puree pouch

Warm-up

Dynamic Warm Up

-20 steps each direction X-Band walk

-Pigeon pose 60 seconds each side

Strength

Clean Grip Deadlift (3RM)

– Can be done Touch n Go.

– Beginner: Work up to a comfortable load in 5-6 sets.

Metcon

Pelti (Time)

“Pelti”

For time:

10-9-8-7-6-5-4-3-2-1

Squat Cleans (115, 75)

Burpees

15:00 Cap

RX+: 135, 95

Beginner Metcon:

10-9-8-7-6-5-4-3-2-1

Goblet Squats (35, 25)

Burpees or Squat Thrusts

12:00 Cap (Slightly lower time cap for Beginner on purpose)

Extra Credit Work

Accumulate:

3:00 of X-Band Walks

50 Serattus Crunches

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