Saturday 2-11-17

Coach's thoughts on today:

Only 10min to get to 3RM, fast warm-ups and get heavy. You may or may not be close to your true 3RM, but it is a skill in and of itself to get ready quick. In life, as in CrossFit you don't always have the luxury of time. Do what you can.

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Warm-up:15min

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks

Weightlifting:10min

  • Back Squat (3rm)

Metcon

  • Form: Metcon (Time)

50-40-30-20-10
Air Squats
25-20-15-10-5
hanging knee raises

  • C/I: Metcon (Time)

50-40-30-20-10
Air Squats
25-20-15-10-5
K2E