Warning: Declaration of aec_contributor_list::form() should be compatible with WP_Widget::form($instance) in /home/davidp32/crossfitnorthgate.com/wp-content/plugins/ajax-event-calendar/inc/widget-contributors.php on line 64
Monday – 2/12/18 | CrossFit NorthGate

Monday – 2/12/18

1. Warm-up:

  • 50 cal row BEFORE the start of class.
  • 20 squat waves w/dislocate
  • 3 x 10 DB press +10 band pull-aparts + 10 1-arm DB deadlift.

2. Gymnastic strength, EMOM for 12:00:

even – max rep strict HSPU,

odd – max rep strict C2B pull-ups (sub banded pull-ups or negatives).

*Max rep does not mean go to failure on your first set. The goal is to achieve max reps across all 12 sets.

3. Met-con, for time (12:00 time cap, scale accordingly):

50/38 cal row,

50 1-arm OH KB walking lunges (53/35),

50 KB swings (53/35),

50 sit-ups,

50 wallballs (20# – 10′, 14# – 9′).

4. Mobility:

  • hips: 2:00+/side banded hamstring & couch stretch with banded distraction.
  • roll lats and triceps.

 

Leave a Reply

Your email address will not be published. Required fields are marked *