CrossFit – Sat, Jul 8

230709 (Time)

– RX –
50-40-30-20-10:
Calorie row
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 cal, 10 v-ups, 40 cal, 20 v-ups, etc.

– INTERMEDIATE –
50-40-30-20-10:
Calorie row
10-20-30-40-50:
Tuck-ups
– Move back and forth between movements; ie: 10 cal, 10 tuck-ups, 40 cal, 20 tuck-ups, etc.-

BEGINNER –
40-30-20-10:
Calorie row
1:00-:45-:30-:15
Cumulative hollow hold
– Move back and forth between movements.

Skill Work

Post-workout:
Accumulate:
For load and quality:
15 Turkish get-ups/arm
– Increase load as you are able.

General Warm-up

2:00 row

1 set:
10 alternating spiderman stretches
5 push-ups to down dog
10 air squats, slow and controlled
5 push-ups to down dog
10 reverse lunges
5 push-ups to down dog
10 single-leg squats or air squats

Stretching

1 set:
:30 hamstring stretch/leg
:30 sit and reach (straddle)
:30 cobra stretch

At-home Option (Time)

50-40-30-20-10:
Up-downs
10-20-30-40-50:
V-ups
– Move back and forth between movements; ie: 50 up-downs, 10 V-ups, 40 up-downs, 20 V-ups, etc.