Cascade CrossFit – CrossFit

Warm-up

12/7/17 Warm up (No Measure)

Start by foam rolling 2-3 “problem areas” x 20-30s each, 1-2 inches

Worlds Greatest Stretch x 20s each position

https://youtu.be/C3i3DZYn5YE

With a light KB perform:

5 swings left arm

5 swings right arm

1 TGU each side

5 Goblet Squats

5 Reverse Lunges each leg

1 TGU each side

5 KB Windmills each side https://youtu.be/4F88OgHz5yM

5 KB Push Press each side

1 TGU each side

Strength Work

12/7/17 Strength

4 rounds NFT (15 minutes)

“Strongman Thursday”

– Heavy Sledpush Down and Back

– Heavy Farmer Carry Down and Back

– D-Ball to Shoulder or Over shoulder x 5 reps

– Bottoms-up KB Carry x 50 feet each arm https://youtu.be/VZiUyB30BrA

Metcon

12/7/17 Metcon (Time)

5 RFT:

21 Double Unders

15 KBS (53, 35)

9 Renegade Rows each Arm 50/35

L2: (30s of Double Under Attempts) (45, 25)

L1: (40 Single Unders) (35, 25 Russian Swings)

15:00 Cap

Extra Credit

Deadbugs: 3 x 10. Rest 60s. https://youtu.be/OH92kYCOpnk