Ole Glory CrossFit – CrossFit
Warm-up
KIDS – Dodgeball (No Measure)
Let’s play a friendly game of Dodgeball!
Dynamic Stretches (No Measure)
Dynamic Core
Dynamic Quad
Roll-up Straight-Leg
Roll-up Wide-Leg
Roll-up Butterfly
Mobility
(No Measure)
Couch Stretch
Olympic Wall Squat (p.343)
Weightlifting
5 Rep Max Back Squat
Find a 5 rep max Back Squat.
Metcon
Metcon (AMRAP – Reps)
AMRAP in 10 minutes of:
1 Leg Blaster
10 HSPU
1 Leg Blaster = 10 Air Squats, 10 In place lunges, 10 jump squats, 10 jumping lunges
Cool Down
Partner (Cool Down) (No Measure)
Partner:
Lateral Neck Stretch
Rotating Neck Stretch
Behind the back Chest Stretch
Lying Leg Cross-Over Stretch
Lying Cross-Over Knee Pull-Down Stretch
Straddle Stretch
