Sep
16
2020

WEDNESDAY

WARM UP:

1. ARM CIRCLES 30 SECONDS
2. HORIZONTAL ARM SWINGS 30 SECONDS
3. WITH A BAND COMPLETE SHOULDER PASS THROUGHS FOR 30 SECONDS
4. COMPLETE SINGLE ARM KB PRESS 10 EACH SIDE KEEPING YOUR CORE TIGHT 2 X10 EACH ARM.

SHOULDER PRESS 4 X FAILURE
INTO PUSH PRESS
COMPLETE AS MANY REPS OF SHOULDER PRESS AS YOU CAN WITH
FAILURE BEING AROUND 12-15 REPS
ONCE YOU HIT FAILURE SWITCH TO PUSH PRESS AND COMPLETE TILL FAILURE AGAIN.

COMPLETE 4 SETS OF THIS

METCON:

FOR TIME:
ROW 50 CALORIES
50 HANDSTAND PUSH UPS
50 L PULL UPS
50 SUMO DEADLIFT HIGH PULLS
50 INVERTED BURPEES
50 TOES TO BAR
ROW 50 CALORIES

COMPLETE FOR 1 MIN EACH
1. CHILDS POSE
Kneel on the ground or a mat.
Touch the big toes together.
Spread the knees apart.
Sit up straight.
Inhale and reach the arms above the head.
Exhale and bow forward, toward the floor, reaching the arms out in front.
Touch the ground with the palms.
Bring the elbows to the ground.
Sit back, bringing the bottom of the back toward the heels.
Feel the stretch in the back of the shoulders.

2. RAGDOLL POSE

  • Stand with the feet hip-width apart.
  • Bend the knees slightly.
  • Bend forward and try to touch the toes.
  • Keep the stomach against the bent knees to support the lower back.
  • Place each hand on the elbow of the opposite arm.
  • The crown of the head should point toward the floor.
  • Let the head hang heavily, releasing tension in the neck and shoulders.

3. COW FACE POSE

  • Stand with the feet hip-width apart.
  • Reach the right arm up straight toward the sky.
  • Bend the right arm at the elbow.
  • Keeping the elbow raised, reach the right hand over the head and down the back.
  • Stretch the left arm down toward the ground.
  • Reach the left hand behind and up the back.
  • Bring the left and right hands close together, clasping them if it feels comfortable.
  • Take three or four deep breaths.
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