Warmup/Mobility:
The perfect stretch
400 meter run
20 back extensions (1 at a time so make it work!)
Lacrosse ball hamstrings.
Strength:
5 x 6 Deadlifts @ 1/2 your 1 rep max with medium band resistance.
WOD:
“Sasquatch”
21-18-15-12-9-6-3
Push press (75/55)
SDHP (75/55)
Buy In/ Mobility:
Coaches Choice
WOD:
21-15-9
Back Squats (from the floor)(135/95)
Box Jumps (24/20)
5 Minute Rest
Cashout:
“Annie”
50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups
Post WOD:
Roll out calves and quads
Strength:
7 × 1 Clean and Jerk (Every 2 Minutes)
WOD:
3 Rounds:
6 Ground to Overhead (155/100)
200 M Run
12 TTB
Buy In/Warm Up:
8 Stair Sprints at the Bridge
Tech:
Turkish Getups
WOD:
“Kettle Bell Heaven”
40 Kettle Bell Swings (54/35)
3 Rounds:
6 Turkish Getups (54/35)
8 Burpee Box Jumps
14 Kettle Bell Snatches (7 a side) (54/35)
Then:
40 Kettle Bell Swings (54/35)
“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
© 2021 CrossFit Kitsilano.
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