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General Fitness 09.21.15

21
Sep

General Fitness 09.21.15

Prep Work

2X30
Table top stretch

Sampson stretch

Then

3 Min of (Take it nice and smooth just used to get warmed up)

50′ High hip crab walk

50′ Burpee broad jump

50′ Bear crawl
WOD

A.

20 Rep max- Back squat (If unable to hit 20 reps in last weeks set lower weight 5-10%, If successful in last weeks set go up an additional 5-10%
****A requirement for this is perfect reps. If unable to maintain quality of movement re-rack the weights and we will try this again another day. Warm up to your set then give it a go.

10 Min cap for warm up and set
B.

“Annie”

50-40-30-20 and 10 rep rounds of:

Double-unders

Sit-ups
C.

50′ Inchworm push up with :10 Lockout at the high point of your inchworm (Cool Down pace)
Cool Down

Mobility

Post results

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