Announcements TFP CrossFit Athletes: Please take 2 minutes and make sure the waiver that was sent out to you via Wodify is current and up to date! Thanks! TFP CrossFit - CrossFit Warm-up Inchworms Active Hang Warmup: 10 PVC Dislocates With a lunge 10 Plank to Down Dog 5 HR Pushups 5 Wide Pushups 5 Planche Pushups 15 Lat activations (5 each postiion) 10 Bench Dips (Straight leg) 10 Burpees Fitness and Performance 5 sets of: 5 Seated Strict Press Seated Strict Press (5x5) Fitness Conditioning FIT: Metcon (6 Rounds for time) Every 4:00 for 24:00 (6) 10 Sprints down and back 50 broad jump 5 wall walks Scale as needed to make sure you have about 30 seconds rest before the next round. Performance Conditioning PERF: Metcon (6 Rounds for time) Every 4:00 for 24:00 (6) Row 500 m 10 Push Press 115/75# 5 MU Scale as needed. You should have 30 seconds rest each round. Cooldown OH banded distraction German Stretch Reverse Plank Hold Banded lat stretch
Posted on: Fri, 12 Dec 2014 07:00:39 +0000
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