8-31-17

CrossFit Inside Out – CrossFit

QOTD (Question of the day)

Who is your favorite person?

Warm-up

9 Essential Movements of CrossFit:

10 Air Squats

8 Front Squats

6 Overhead Squats

8 Shoulder Press

6 Push Press

4 Push Jerk

8 Deadlifts

6 SDHP

*Add weight + repeat 3 Reps of each barbell movement

– Couch Stretch x 60s each

– Banded Ankle Mobility x 30s each

Strength

“Oly Goat WOD”

EMOM 10:

ODD Minutes: 40-50s of Oly Work

EVEN Minutes: 30s of Box Jump Efficiency

Metcon

Metcon (No Measure)

AMRAP 4:

Calorie Row

Rest 1:00

AMRAP 4:

Max 100 Meter Farmer Carries (AHAP)

Rest 1:00

AMRAP 4:

Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:

8 Max Ball Slams

8 SDHP (95, 65)

Extra Credit Work

5:00 of Static Stretching

5:00 Foam Rolling

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