For those who can, join us Saturday @CrossFit Free for Robert Keefe’s Family Fundraiser. All are welcome! We will start to kick things off @9am
Event link below:
https://www.facebook.com/events/2083871391892782/
Prep
1-2 mins rolling out quads
1-2 mins rolling out calves
1-2 mins rolling out chest
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Activation/Warm-up
5 min Bike: Intervals
1 min coats
1 min: 30 hard/:30 easy
1 min :20 hard/:20 easy
1 min :10 sec easy/:5 sec sprint
1 min coast
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10 knee pulls to chest
5 kang squats
10 heel pulls to butt
5 kang squats
–
12 DB DLs
12 DB hang power cleans
12 DB presses
6 split squats **each side
6 DB thrusters
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Mobility
:30 sec Lunge w/elbow to floor
:30 sec Kneeling dorsiflexion stretch
:30 sec Pigeon stretch
:30-:40 sec doorway stretch
:60 sec Banded OH/shoulder distraction
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Strength
Back squat: build to a heavy 2 rep, then perform 3-4 sets @same weight
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Conditioning
AMRAP 18
400m run
2 rounds:
5 Pull-ups
10 Push-ups
15 Air squats
1 Round:
12 DLs @155/103
9 HPC
6 S2OH
–
55+: BB@ 115/83
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BE Complete
400 KB front rack walk
Lying wall shoulder press- :20 sec on/:20 sec off x6-8
**Belly to the floor
7-10 mins of foam rolling