Main – CrossFit
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Deadlift (10@55, 2×2@80, 2×2@85, 2×2@90)
Bear Complex 10/22/14 (No Measure)
5 rounds, 7 reps/revolutions each round: 1 round/revolution consists of 1 Power Clean to a Front Squat to 1 Shoulder Press to a Back Squat to 1 Shoulder Press (from back rack pos).
Add weight each round! Start with a lighter weight for the first round. For example, most guys would start with 95lb and ladies 65lb then add 5 to 10 pounds each round. The goal is to not set the bar down at all during each round!!!
Tabata 10/22/14 (8 Rounds for reps)
Tabata Sit ups!