05/19/2017

Announcements

NO 8am Endurance Class this Sunday May 21st.
If you would like to Hike/ Trail Run Three SIsters Falls in the morning contact alex@crossfitcounterculture.com

Encinitas, South Vista – Group Class

Warm-up

Run 200m

5 Strict Pull up or 15 ring row

50′ Duck Walk

50′ Walking Lunge

20 Banded Good Morning

5 min Mobility

Pigeon Stretch

Foam Roll Lats

BB Quad Smash

Glute Smash

Strength

3 Cycles

DB Bulgarian Split Squats x 10 Per Leg AHAP across all sets

BB Good Mornings x 10 AHAP across all sets

Supine Barbell Row x 8 Reps

Metcon

Metcon (Time)

4 Rounds

Run 200m

*10x – Complex (Hang Squat Clean + Lunge Rt+ Lunge Left) 115/80#

15 HSPU

*set the bar down during the 10 Reps= 10 burpee penalty before you pick bar up.

RX PLUS 135/95