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09/20/2017

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CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Leg Lowers

:30 Dead Bug

5 Cobra Stretch

10 Bird Dogs

3 Inch Worms

10 Clock Rotation

5 Inch Worms

Then…

250M Row

10 Leg Swings (All Direction)

10 Body Hugs

10 Push-Ups

10 Jumping Jacks

10 Hollow Rocks

10 Lunges

10 Hip Bridges

Finally…

12-9-6

Dubs

Dead Bug Lowers

Gymnastics

Headstand/Handstand

Lets grt those progressions

Metcon

Metcon (Time)

For Time

21-15-9

Dubs

HSPU

Clean & Jerk 115/85

09/19/2017

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CrossFit Seek and Destroy – CrossFit

Strength

BS

20 Reps yall +5 were almost done

Metcon

Metcon (Time)

4 Min. EMOM

8/10 Cal. Row

– 1 Min. Rest-

6 Min. AMRAP

20 Dubs

5 Ring Rows

– 1 Min. Rest-

10 Min. Cap

1 Mile Run

*Alt. between forward and backward runs

RX- 10/12 Cal. Pull-Ups

RX+- 12/14 Cal. 30 Dubs (U)

09/19/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 of the following

Toe Curl Stretch

Rib Rolls

Leg Lowers

Bird Dogs

Clock Rotation

Then…

:45 Dead Hang

3 Inch Worms

:30 Dead Hang

30 Dead Bug Lowers

:15 Dead Hang

:60 Plank

Next…

10 of the following

Pass Throughs

Leg Raises

Push-Ups

Sit-Ups

Finally…

Foam Roll Quads

BB Shoulder Mash

Strength

Jerk Work

Speed Under the Bar

Where does the Jerk fit in the

Shoulder to OH series

Metcon

Metcon (Time)

3 RFT

6 Split Jerks (Alt.)

12 C2B/Pull-Ups

400M Run

Conditioning

Metcon (Time)

For Time

100 Dubs

-1 Min. Rest-

50 Cal. Row