Sep
20
2020

MONDAY

WALK TWO LENGTHS OF THE RIG:
1. DUCK WALK
2. SPIDERMAN LUNGE
3. SIDE LUNGES
4. INCHWORM
SWINGS 3 X 10 *FOCUS ON SQUEEZING YOUR GLUTES FOR EACH REP.

BACK SQUAT
10 X 10 *STAY TIGHT!!!! THE WHOLE TIME THE WEIGHT IS ON YOUR BACK*
YOUR REST IS WHEN YOUR PARTNER IS COMPLETING HIS/HER 1O REPS.
INCREASE THE WEIGHT FROM LAST WEEK.

METCON:

5 ROUNDS
10 GHD SIT UPS
10 PUSH UP (3 SECOND NEGATIVE, 3 SECONDS PAUSE AT THE BOTTOM AND 3 SECOND ACCENT)
10 CALORIES ON THE SKI ERG

1 MIN EACH STRETCH:
1. SQUAT SIT HOLDING A KETTLEBELL, DRIVING YOUR KNEES TO THE SIDE WITH YOUR ELBOWS
2. LUNGE RIGHT AND LEFT SIDE (1 MIN EACH, DRIVING YOUR HIP FORWARD)
3. PIGEON STRETCH EACH LEG

Copyright © 2016 CrossFit Syosset