Friday – 5/27/16
No regular classes on Saturday. There will be Open Gym times from 9am-10:30am
Here is the updated Heat time for Brittany. You can live stream at
https://games.crossfit.com
Friday (27th)
Event 1: Heat 3 – 12:55pm
Event 2: Heat 3 – 3:30pm
*I hope that we can all come together to cheer on Brittany!
Performance
Warm-Up
Forward lunge to instep x 4/leg
Backwards lunge w/ twist x 4/leg
Lateral lunge x 4/leg
Banded pull-aparts x 25 reps
+
3 sets:
External and internal shoulder rotations x 15 each
+
3rnds:
Banded ankle pulse x 15/leg
Deep Squat Progressions x 5 reaches/arm
Pistol progressions from box x 8/leg
Hanging Scap Shrugs x 8 reps
Kipping toes to bar progression w/ high knees x 8-10 reps (not an actual toes to bar)
A. EMOM, for 15 minutes (5 sets):
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs
*same load for swings and goblets lunges
*Dont underestimate this EMOM. Pick a KB wisely!