CrossFit
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 15min
Build to a 1RM Press
Conditioning – 25 min
“Cindy”
AMRAP 20 min:
5 Pullups
10 Pushups
15 Squats
or
“Mary”
AMRAP in 20 min:
5 HSPU
10 Pistols
15 Pull-Ups
Recovery – 5 min
Shoulder + Hip Mobility
Post Class Mobility-
(6) Do this IfSquat needs work https://www.youtube.com/watch?v=b0GWm5jTDaU&list=UUbZnOYeXgLB4bs5-LQFGyEw
(6) Do this If your overhead position needs work https://www.youtube.com/watch?v=zSoQH_LqvI4&list=UUQ18aOzlirA3pkx9p6U2WBQ
(6) Do this If your front rack position needs work https://www.youtube.com/watch?v=ERY6HTdhz1Q
Bootcamp
Warmup/Preparation – 15 min
Dynamic Warm-Up
Skill/Strength – 15 min
Build to a 1RM Press
Conditioning – 20 min
“Cindy”
AMRAP 20 min:
5 Pullups
10 Pushups
15 Squats
or
“Mary”
AMRAP in 20 min:
5 HSPU
10 Pistols
15 Pull-Ups
Recovery – 5 min
Shoulder + Hip Mobility
Sport
BEFORE CROSSFIT CLASS
Weighted Pullup 5×20%, 3×35%, 1+x50%
CROSSFIT CLASS
Squat 5×75%, 3×85%, 1+x95%
Press 5×75%, 3×85%, 1+x95%
