17 January 2017

Article: Women in CrossFit

Warm-up
*** 5 Inverted Burpees before + after song

Dynamic Song Warm-up
Perform (given movement) every time (given word / phrase) is said in the song ...
OHS / "...up / down..." (Flower)

Mobility
Trap S&F (ball / bar)
Shoulder Flexion & Extension
Banded Olympic Wall Squat

Metcon
10 Tabata Rounds, Alternating:
Squat
Bottom-to-Bottom Squat
***
every other "rest" period at bottom of squat,
including the last one ...

Gymnastics
Handstand Hold - Wall (max hold x 3)

Technique
Practice Ring Work:
- inversions
(ball-up, pass-through, skin the cat)
- levers
...