11/28/2017

Encinitas – Group Class

Warm-up

Run 200m

4 inch worm

50′ walking lunge

30 sec Reverse table to hold

30′ HS walk or 30 HS Hold

20 Y OUT

Mobility

Banded Shoulder Stretch

Foam Roll Lats

Smash Traps

Smash Pecs

Strength

Four sets of:

Front-Racked Barbell Bulgarian Split Squat x 8 reps each leg

3-5 Deficit Strict HSPU*

*scale option

INT+ 3-5 Strict HSPU

INT 5-8 Kipping HSPU 2 sets and 2 sets 5 Negative HSPU

Beg- 5-8 Piked Push ups at most difficult position

Metcon

Metcon (Time)

25 min CAP

Scaled 2014 Regional Event 6

For time:

30 Calorie Row

30 Box Jump-Overs (24″/18″)

30 Deadlifts (180/120 lbs)

30 Wall Ball Shots (20/14 lbs)

30 Ring Dips

30 Wall Ball Shots

30 Deadlifts

30 Box Jump-Overs

30 Calorie Row

scale ring dips with Straight Bar Dips if bands are needed.

Rx Plus = 2014 CrossFit Regionals Event 6 @ 50 Reps per exercise