© 2019 CrossFit Spartanburg

MONDAY 4.24.17

April 25, 2017

MONDAY

 

PREP SESSION:
TOES-2-BAR

12:00
NOVICE = MOVEMENT INSTRUCTION WITH COACH
PROFICIENT = 5-10 REPS X3 + 1 MAX EFFORT ATTEMPT
ADVANCED = 10-15 REPS X3 + 1 MAX EFFORT ATTEMPT

 

METCON:
2017 QUALIFIER WORKOUT #3

21-15-9
SHOULDER-2-OVERHEAD (135#/95#)
CHEST-2-BAR PULL UPS

 

MIDLINE/CORE:
SEAL SERIES PLANKS

4:00 TOTAL
:30 LOW PLANK
:30 HIGH PLANK
:15 OF THE FOLLOWING...
    LOW PLANK RIGHT ARM UP
    LOW PLANK RIGHT LEG UP
    LOW PLANK LEFT ARM UP
    LOW PLANK LEFT LEG UP
    HIGH PLANK RIGHT ARM UP
    HIGH PLANK RIGHT LEG UP
    HIGH PLANK LEFT ARM UP
    HIGH PLANK LEFT LEG UP
:30 LOW PLANK
:30 HIGH PLANK

 

 

 

 

 

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