1.11

CrossFit Love – CrossFit

Warm-up (No Measure)

Dynamic WU with Coach

Joint rotations

Neck

Shoulders

Hips

Line Drills

10 on 5 off

Forward x 3

Side to Side x 3

Scissors x 3

-Go time

MAP 10 (No Measure)

10:00 AMRAP

Easy Pace

16 Alt. Lunges

16 Hollow Rocks

16 Lateral Bounds – skiers

16 High Plank Shoulder Taps for Quality
Don’t track reps.

Just move.

Control your Breath.

Feel your body.

Be conscious.

Pacing should not drop.

(2 Rounds for time)

2 x 1k Row

Work : Rest

At least 1:1

At max 1: 2

Example:

Work 5 minutes

Rest 5-8 minutes

****IF CLASS SIZE >8, FOUR PEOPLE WILL DO THE 2X1K FIRST****
Record Score immediately after 1k

Pace, pace, pace

Metcon (Time)

2:00 Spiderman Stretch – each side

2:00 Groin Stretch on wall

1:00 Foam Roll T-Spine with Plate on Chest

Bear Position Breathing – X 10 breaths

90/90 Breathing x 10 Breaths

Short Sit against wall x 10 breaths

This should take 10-12 minutes
Did you train hard this week?

You better recover hard?

Hit this above sequence with a purpose –

full INHALE thru nose into lower back/sides/stomach

full EXHALE through pursed lips – should feel abs during each exhale

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