Tuesday, 031219

  1. Have you checked out the CAP Podcast yet? Click HERE to listen and subscribe
  2. Subscribe to our YouTube channel and stay tuned for new content, education and Demo / tutorial videos etc
  3. CrossFit Free podcast will be coming back weekly. Solely focusing on inside the walls of CFF.

#

All:

Conditioning

4-5 rds

18 /15 cal bike

15 GHD Sit-ups / weighted abmat sit-ups / sit-ups

12 alt DB hang clean and jerks 50/35

9 deadlifts 225/153

Rest 1:2 between rds

*Masters / Teens;

50+ and Teens 185/123

*modify db as seen fit, for UB sets

#

Post class:

Becomplete:

1. Russian med ball twists 20 alt side x 3 sets

2. 3 slam balls throws + triple bounding; heigh and distance – rest 1 min between x 7-8 sets

3. :30 Ring pushup Support Hold + :10 Ring support hold + :15 Wall Press; rest 2 min x 4 sets

4. DB Bench Fly’s x 10 reps + Bent over rear db fly’s x 20. Reps; rest 2 min x 3 sets

5. 50 banded scap squeezes + 50 banded face pulls + 50 banded bicep curls + 50 banded Tricep extensions

6. 10-15 min of rolling out pecs, chest, shoulders , lats thoracic ; as focus

7. Crossover symmetry recovery protocol

Leave a Comment

Your email address will not be published. Required fields are marked *