CrossFit – Fri, Sep 6
Warm-up
Warm Up
1. Movement Prep/Activation
Banded 7’s
-into-
10:00 AMRAP
30-second Row (build in pace)
10 Kip Swings
10 Ring Rows
5 Pike Push Ups
10 Alternating V-Ups
2. Workout Prep
3 sets:
8 Air Squat
1 Muscle Up
2 Hang P. Clean
Workout
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Cooldown/Mobility
Mobility
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Min Foam Roller Angels
1 Min Posterior Shoulder Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Intermediate: 35 Air Squats, 5 Jumping Ring Muscle up, Hang P. Clean 95/65
Scaled: 25 Air Squat, 5 Low ring Transitions, 10 DB P. clean