Announcements:
Saturday @CrossFit Free Masters training day, all are welcome. We’ll kick things off @10a.
Prep
:30 sec rolling our hip flexors
:30 sec rolling out side of glutes/hips
:30 sec rolling out glutes
:30 sec Banded hip flexor and extensor stretch
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Activation
20 alt calve raises
15 seated leg extensions
15 glute bridges
20 alt. supermans
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Warm-up
250m row **movement focused, feel the pull
100m **progressively increasing pace
150m **movement focused
100m progressively increasing pace
–
2 Rounds
5 air squats w/:10 sec count down
7 ring rows w/3 sec decent
18 jumping jacks
–
3 Rounds
7 plate G2OH
7/5 cal bike
**Rest :20 sec between
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Mobility
:25-:35 sec Kneeling dorsiflexion stretch
:30-:40 sec pigeon stretch
–
:20 sec lying child pose stretch
+
:15 sec supinated grip hang
x2
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Strength
Back squat: 2 reps, Every :90 sec x7-8 attempts **ascending in weight
**Starting @65% of 1RM
–
Double DB press: 4 sets x8-12 reps
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Conditioning
For Time
1k Row
75 DUs
50 alt pistols
75 DU
25 HPC @205/123-133
–
55+:
ForTime
1k row
75 DUs
35 Front squats @115/83
75 DUs
25 HPC @165/108
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BE Complete
A1. Cossack squats: 14-18 reps **total
**For those who can perform weighted w/good positioning/posture 10-14 reps
+
A2. :30-:45 sec KB front rack wall squat hold
x3 sets
**Rest 2 mins between sets
7-10 of lower body mobility/recovery