FRIDAY 5-15-15

Warm-up

15min

  • Catalyst Warmup

http://youtu.be/XhHc7FbSUiY


~ Row 500m, or run 400m, or Airdyne .75miles
~ Wrist Circles 10-15ea direction
~ Elbow Circles 10-15ea direction
~ Arm Circles 10-15ea direction
~ Over & Back 10-15
~ Arm Rotations 10-15
~ Triceps stretch & Sidebend 10-15ea     side
~ Torso Rotations 10-15ea side
~ Bow and Bend10-15
~ Hip Circles 10-15ea direction
~ Iron Cross/Cross kicks 10-15ea side
~ Scorpions 10-15ea side
~ Walking Lunge & Twist 10-15ea side
~ Spiderman Lunge 10-15ea side
~ Walking RDL & Leg Swings 10-15ea side
~ Kossack 10-15ea side

Weightlifting

12min          ODD LIFT                  (3)

Heaviest weight you can go unbroken with

  • Turkish Get Up (1x3)

Don't Be foolish.  USE A SPOT IF YOU ARE NOT 100% SURE.

Gymnastics

8min

  • Cartwheel 

http://youtu.be/lBRdXOkXQmE

Metcon

10min

Form: Metcon (AMRAP - Rounds)

10y Forward Crab
10y Backward Crab
10   Bench Dips

Consistency / Intensity: Metcon (AMRAP - Rounds)

20y Forward Crab
20y Backward Crab
10 Ring Pushups/ Ring Dips

Ring Pushups need to be fairly flat and tight