Friday, August 30th, 2019

Started a new cycle this week!
Week 1/4

A.
Gymnastics Core Conditioning (5 minutes)
2 Rounds of each: Hollow Training
10 slow reps in each position:
Prone-
PVC Upper X 10 reps
Lower X 10 reps
Together X 10 reps
Hollow Hold X 10 sec.
Supine-
PVC Upper X 10 reps
Lower X 10 reps
Together X 10 reps
Superman Hold X 10 sec.

B.
Hang – Climb: In partners alternating work;
3 Rounds: 20 on/ 10 off (6 minutes)
Dead Hang: Straight or tucked leg scissor
Wall Climbs

C.
Benchmark CrossFit Workout: “Christine”
3 Rounds for time; (15 minute cap)
Row 500 meters or Run 400 meters
12 X Bodyweight Deadlifts
21 X Box Jumps 24/20″

*Barbell weight should not exceed 45% of Deadlift 1rm
*Choose something you can warmup to in 3 building sets
*Each round of 12 should be completed in 2 sets or less

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Next Foundations: Starting on September 8th!