Cascade CrossFit – CrossFit
“Dynamic Warm-up” (No Measure)
“Dynamic Warm-up” Demo Video: https://www.youtube.com/watch?v=gDqCcoObv_M
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Jumping Jack Shuffle (switch half way)
90 Degree Hip Rotation
2 sets, unbroken:
X-Band Walks x 10 steps each direction + banded goodmorning
Overhead Squat (Tempo 31×1, 5×4 )
5 sets x 4 reps, adding weight only if form permits. Rest 90s.
– 3 sec down
– 1 sec Pause in bottom
– Squat up fast
– 1 sec rest b/t reps
– Beginner: Goblet Box Squat wide stance: 5 x 5. Rest 90s.
1-Arm DB Row w. rotation
3 sets x 10 reps ea. Rest 60s.
*Pick two accessory movements from the week you missed or two accessory movements that will help improve weaker muscle-groups and perform 3 sets x 12-15 reps.
12/10/17 Metcon (Calories)
8 Rounds of:
30s Bike, row, or ski erg for max cals
50 Meter Farmer Carry, AHAP.
Score = highest calorie round.