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
Dynamic Warm Up
-20 steps each direction X-Band walk
-Pigeon pose 60 seconds each side
Clean Grip Deadlift (3RM)
– Can be done Touch n Go.
– Beginner: Work up to a comfortable load in 5-6 sets.
Squat Cleans (115, 75)
RX+: 135, 95
Goblet Squats (35, 25)
Burpees or Squat Thrusts
12:00 Cap (Slightly lower time cap for Beginner on purpose)
Extra Credit Work
3:00 of X-Band Walks
50 Serattus Crunches