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Tuesday – 2/13/18 | CrossFit NorthGate

Tuesday – 2/13/18

1. Warm-up: 

  • pre-class mobility: get here early to roll and stretch triceps and lats to open rack position, and roll out t-spine.
  • pre-class: row/bike/ski for 3:00
  • warm-up for 2 rounds: 10 alternating runners lunges w/twist + 10 band floor bridges + 10 band steps + 10 banded front squats w/barbell + 20 bent bb rows.

2. OTM for 10:00:

front squat x 1 w/:02 pause at bottom (building in weight).

3. 5 sets:

ring row x 10,

rear delt. flys x 10,

L-sits x :20.

3. Option:

muscle-ups x max, max -2, max -4, max -6.

4. Mobility:

roll out quads w/barbell x 2:00/leg,

frog stretch x 2:00,

LaX ball to t-spine x 2:00/arm.

 

 

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