Shoulder warm-up | 3:00
1 set:
:15 arm circles forward (small)
:15 arm circles forward (large)
:15 arm circles backward (small)
:15 arm circles backward (large)
10 PVC pass-throughs
5 PVC around-the-worlds/direction
Progressive warm-up | 7:00
1 set:
20 mountain climbers
10 alternating box step-ups
10 ring rows
1 set:
5 strict sit-ups
5 box jumps, slow
5-10 feet-elevated ring rows
1 set:
10 sit-ups
10 box jumps, fast
1-5 strict pull-ups
– RX –
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
– INTERMEDIATE –
5 rounds for time of:
20 sit-ups
10 box jumps (20/24 in)
10 pull-ups
– BEGINNER –
5 rounds for time of:
12 sit-ups
10 box step-ups (20/20 in)
8 ring rows
– MASTERS 55+ –
5 rounds for time of:
20 sit-ups
15 box jumps (20/24 in)
10 chest-to-bar pull-ups
– Athletes may step up onto the box.
Post-workout
Accumulate:
10-30 GHD hip extensions
– Hold the top and bottom of each rep for :01.
2 sets:
:45 cobra stretch
:45 child’s pose
– AT-HOME –
5 rounds for time of:
20 sit-ups
15 jumps to, or over, an object (20/24 in)
10 double-DB hang power cleans (35/50 lb)
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