Main – CrossFit
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
only do reps of 8 per round
Front Lever (Front Lever 15 attemptes EMOM)
Measure best hold in either lever (both legs out), or hanging with one leg out. If you cannot do that, do 4 X 15 straight arm band pulldowns. Will require figuring out what band to use.
Mile Swing (AMRAP – Reps)
10 Minute AMRAP
1mile run plus AMRAP KBS in remaining time 1.5 pood/ 1,0 pood
RX + does 2 pood/ 1,5 pood swings.
Swings only count if the bell is overhead in a straight line through the foot, knee, hip, shoulder, elbow and wrist.
Foam Roll – Low Back, Hip Flexors, IT Band, Quads.
Banded distraction shoulder stretch