OPEN GYM: SLIPS - Tire Flip - Rope Climb

Friday, September 6, 2019

Crossfit Golden - OPEN GYM

1100

Warm Up

400m run
5 cat/cow
5 down dog/cobra
5 lunge knee circles
10 air squat
pass throughs
wrist mobility

SLIPS

Scales

2x front scale each leg
2x back scale each leg

L Sit

5x tuck sit for about 5-10 seconds

Inversions

headstand hold
handstand hold
HSPU to 3 abmats (2 reps)
HSPU negatives to 2 abmats (2x2 reps)

Planks

elbow plank for 90 seconds

Stretch

2 min pigeon stretch
2 min couch stretch

Tire Flips

6x5 flips (275# tire) walk 30 breaths between sets

Rope Climb

3 climbs, about every minute

GHD

2x5 hip extensions
2x5 sit-ups