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CrossFit – Oct 8, 2014

8
Oct

CrossFit – Oct 8, 2014

Fairview Park – CrossFit FVP

1. Spend 10-15 minutes:
Thoracic Spine with LAX Ball
3 x 1 min Third World Squat holds
Ankle Mobility
3 rounds of:
10 Hip Thrusts per leg
10 Split Leg Squats using a box per leg
10 Wall Slides
10 Supermans
2. 3 rounds, complete as a circuit:
Front Plank – 30 seconds
Supermans – 30 seconds of ME (2 sec pause)
L Side Plank – 30 seconds
R Side Plank – 30 seconds
Hanging L holds – 30 seconds
3. 12 min AMRAP of:
10 Press 95/65
10 Front-rack Lunge Steps 95/65
20 Double-unders

(No Measure)

Spend 10-15 minutes:

Thoracic Spine with LAX Ball

3 x 1 min Third World Squat holds

Ankle Mobility

3 rounds of:

10 Hip Thrusts per leg

10 Split Leg Squats using a box per leg

10 Wall Slides

10 Supermans

Metcon (No Measure)

3 rounds, complete as a circuit:

Front Plank – 30 seconds

Supermans – 30 seconds of ME (2 sec pause)

L Side Plank – 30 seconds

R Side Plank – 30 seconds

Hanging L holds – 30 seconds

Metcon (AMRAP – Reps)

12 min AMRAP of:

10 Press 95/65

10 Front-rack Lunge Steps 95/65

20 Double-unders