Day 7

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Palo Cedro CrossFit - FundamentalsWarm-up10 Second hold 5 Second rest 5 rounds of each movement. Complete each before moving on to next one. Air squat Plank Side Plank Pull up hold/ ring row hold Glute bridge holdStrength/Skill12 Hip Thrusts 12 Box step ups in front rack position 12 Strict presses…

6/23/2016 1 mile run, Mobility, 10min Cindy

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Palo Cedro CrossFit - CrossFitWarm-up3 hip sequence Calf StretchMetcon (Time)Run 1 MileMobility15min Mobility: Athlete's Choice with help from coachMetcon (AMRAP - Rounds and Reps)10min Cindy: AMRAP of: 5 Pull-ups 10 Push-ups 15 Air SquatsScore=rounds and reps of incomplete last round as applicableOptional Finisher; Death March (4 trips up and back)Callifornia…

DB Cleans, Power Cleans Barbell, Front squat from ground, Bent over row barbell, Pull ups/negatives

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Palo Cedro CrossFit - FundamentalsWarm-upCoaches choice Add Lat, tricep, calf, quad mobilityStrength/SkillTeach; DB Hang Power Cleans- 3-5 minutes Hang Power Cleans Barbell -5 Min Power Cleans -3-5 Min Front squat from cleaning off the ground- 3 Min Barbell Row 3x8 5x2 Pull-up NegativesMetcon50 DB Hang Power Cleans 50 DB Sit-ups…

6/20/2016 BS, HSPU, Burpee Pull-up, Run

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Palo Cedro CrossFit - CrossFitWarm-up400m 5 Hip Sequence Mini Band Glute Activation 2 min HS Hold PipesBack Squat (Gals 5x5 )Increase weight 5lbs from last weekStrength/SkillComplete 20 HSPUBack Squat (Guys 20rep )Increase weight 5lbs from last weekMetcon (AMRAP - Reps)10min AMRAP: 2,4,6,8,10,12,14,16,18...... Burpee Pull-up Run 100m Between each set Rx+=Burpee…