2-14-19 Belly Stuffer

13
Feb

2-14-19 Belly Stuffer

Announcements

Sweetheart WOD – Saturday, Feb 16. Bring a spouse / partner / friend!

CrossFit Grail – CrossFit

Warm-up

Warm-up (No Measure)

General Warm-up / Line Drills:

Jog Down and Back

Side Shuffle

High Knees

Butt Kicks

Soldier Kicks

Quad Stretch

Active Spiderman

Active Samson

10 Push-up to Down Dog

10 Cat Cows

10 Bird Dogs, 5 ea side

Warm-up (No Measure)

Shoulder Activation:

Banded Spiderman Walk (green band)

10 Side Plank Pres Outs, ea side

5 Plank Plate Rotations, ea side

Accessory

Metcon (No Measure)

4 sets for quality:

7 earthquake bar press

15 DB floor press

10 kneeling banded overhead palof press, ea side

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

15 Abmat Sit-ups

20 Jumping Lunges

25 Air Squats

Cool Down

Metcon (No Measure)

Mobility / Stretching:

Couch Stretch (1 Min/Side)

Pigeon Pose (1 Min/Side)

Twisted Cross (:30 Sec/Side)