Main – CrossFit
Today we’re focusing on core, strength work and stretching. No gut check. Mon-Wed have been rough enough this week. Enjoy this break. Tomorrow is right back to business.
1: Crossover Symmetry (No Measure)
2: Metcon (No Measure)
4 minutes, Russian Twist with KB or DB
4 minutes, Hollow Rock (or hold)
3: Metcon (AMRAP – Rounds and Reps)
AMRAP 15 Minutes
10 Russian Box Step Ups w/DB
25 meter OH PVC/Band/KB walk
Use weights that are challenging, but that you can manage.
For Russian step up, try 20″ box.
One round is worth 11 points.
4: Metcon (No Measure)
Spend the rest of class stretching in the following poses: (spend one minute per side, at least)
Left front split
Right front split
Hamstring stretch on rack
Thoracic Spine (Foam Roller/hold kettlebell)
Lacrosse Ball on shoulder blades
Lacrosse Ball on pectorals
Arm stretch series with band on pullup rack