08112019_Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

500 SU

Stretching and mobility

Metcon (AMRAP – Rounds and Reps)

35 min Partner AMRAP

2 Rope Climbs

10 Muscle Ups

20 Pistols

30 DU

40 OHS (43/29)

50 Burpees

40 Thrusters (43/29)

30 DU

20 HSPU

10 Muscle Ups

2 Rope Climbs
– Split the work 1/2 of each

– Scale:

_ Every muscle up = 3 pull ups/ring rows + 3 ring /bench Dips

_ Pistol with bench, band, plate, ring, pole

_ OHS For beginners = DB front Squat

_ Thrusters = DB/Reduced weight

Full Body Stretching (No Measure)

Stretching 30 seconds each 10 seconds switch

1 Lying Quad – R

2 Lying Quad – L

3 Pigeon – R

4 Pigeon – L

5 Frog

6 Sphinx

7 Twisted Cross (R)

8 Twisted Cross (L)

9 Forearm (front & 8 back)

10 Hand Hook (R)

11 Hand Hook (L)

12 Shoulder stretch – R

13 Shoulder Stretch – L

14 Downward Dog Bounce

15 Neck circles

By | 2019-11-07T20:45:35+00:00 November 7th, 2019|Fitness|0 Comments

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