Gym – CrossFit

“Trust in the Lord with all your heart, and lean not on your own understanding.”
– Proverbs 3:5

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Warm-up (No Measure)

Warm-up: 10 min cap

10 RO2VS

15 Hollow rocks

15 Reverse crunches

20 Flutter kicks

10 Push-ups

20 Shoulder taps

10 Air squats

10 Box step-ups ea leg

10 Box jumps

Negative pull-ups (1×5 @ 3-8 sec )

Perform prescribed # of reps with a 3-8 second negatives. If you are still struggling with pull-ups, do 3 second negatives. If you are able to do 5+ pull-ups, shoot for closer to 8 second negatives.

Metcon (Time)

For time: 30 min cap

50-40-30-20-10

Dubs

Glute bridges (45/25)

Sit-ups

Glute bridges:

– Feet close

– Knees driven out

– Shoulder blades on top of box

– DB held with both hands hip crease

– 1 second pause at top

– Squeeze glutes
Rx+:

– Double the DU’s (100,80,60…)

– Banded glute bridges