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04/06/2017

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CrossFit Seek and Destroy – Small Group Training

Mobility

Metcon (No Measure)

Left Leg

2:30 Top Quad

2:30 Inside Quad

:30 Sec. Rest

Right Leg

2:30 Top Quad

2:30 Inside Quad

Metcon (No Measure)

Left Shoulder

4:00 BB Mash

:30 Sec. Rest

Right Shoulder

4:00 BB Mash

Metcon (No Measure)

Left Scap

5:00 Min. Lacrosse Ball Mash

:30 Rest

Right Scap

5:00 Min. Lactosse Ball Mash

Metcon (No Measure)

Left Leg

Worlds Greatest

1:30 Pos. 1

1:30 Pos. 2

1:00 Pos. 3

1:00 Min. Rest

Right Leg

Worlds Greatest

1:30 Pos. 1

1:30 Pos. 2

1:00 Pos. 3

Metcon (No Measure)

Frog Stretch

🐸🐸🐸🐸🐸

3:00 Min. Hold

Metcon

Metcon (No Measure)

10M Handstand Walk

OR

10 Headstands Prog.

10 Toes & Nose

10 HS Kick-Ups

4/6/17

By: 0

CrossFit Seek and Destroy – CrossFit

Strength

Strict Press

5×5 Strict Press

Scaled: 85/55

RX: 105/75

RX+: 125/85

*2-3 warm up sets

*all 5 working sets at prescribed weight

Metcon (Time)

5 RFT

15 Bar Facing Burpees

12 Deadlifts

9 Hang Cleans

6 Push Jerks

Scaled: 75/55

RX:115/80

RX+: 155/105

04/05/2017

By: 0

CrossFit Seek and Destroy – Small Group Training

Warm-up

Warm-up (No Measure)

10 Rib Rolls

10 Clock Rotation

500M Row

5 Inch Worms

Then…

3 Rounds

15-9-3

Pass Through

Scap Push-Ups

Hollow Rocks

Next…

12-9-6

Push-Ups

Hanging Depressions

Dubs

Strength

Metcon (No Measure)

10 Min. EMOM

Odd- 20 Banded GM+ 10 Sit-Ups

Even- 10 Bench Press 45/35% BW+ 10 Sit-Ups

Core

Metcon (No Measure)

TABATA

Plank

Dead Bug

Metcon

Metcon (AMRAP – Rounds)

6 Min. AMRAP

20 Dubs

10M Walking Lunge