Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

400 mtr rowing

Or 400 SU

Stretching and mobility

Turkish Get Up (5 x 4)

– @ 60% capacity

– mobility and stability work

– Every 2 minutes

– focus on slow and controlled movements

Yin and Yang (AMRAP – Reps)

25 min Partner AMRAP

A – 10 Man Makers (22.5/15) (5 each)

B – Jumping Lunges

A – 20 Cals Rowing (10 each)

B – DU

A – 30 Wall Balls (20/14) (15 each)

B – Wall Sits

A – 40 OH Walking Lunges (30/20) (20 each)

B – Handstand Hold

A – 50 Alt Single Arm KBS (24/16)

B – Hollow Hold
– Score is total combined reps of the movement B for both partners

– 5 Burpee penalty for breaks in between static movements

– If it’s a team of one then do 1/2 the reps

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 | 2019-08-02T02:16:16+00:00 August 1st, 2019|Fitness|0 Comments

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