Friday

Crossfit Real Life – CrossFit

Warm-up (No Measure)

150 SU

20 Jumping Jacks

20 Butt kicks

10mtr Bear Crawls

10Mtr Lunge Stretch to side twist

10mtr High knee karaoke

6 Worlds greatest stretch into side Lunge (3 L, 3 R)

10 Bar Superman to Hollow Hold

10 Lat Pull Downs

Mobility

Catch-23 (AMRAP – Reps)

23min EMOM

M1: Wall Balls (20/14)

M2: T2B

M3: Rest

M4: STO (22.5×2/15×2)

M5: Push-ups

M6: Rest

M7: DB Box Step Ups (22.5×2/15×2)

M8: Battle Ropes

M9: Rest

M10: Ball Slams (L, R, centre) (12/10)

M11: Sit-Ups

M12: Rest
– Each partner works for 1 minute and then switches movements

– Every 3rd minute is rest

– Score is total number of combined reps

– Scale to suitable weight

– Don’t compromise on reps but drop weight as required

Sally Squats (Weight)

To the music – Weighted Squats

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[email protected] bodyweight

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 | 2019-08-08T20:32:15+00:00 August 8th, 2019|Fitness|0 Comments

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