Saturday Foundations

CrossFit East River – Foundations

Warm-up

1: Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

10 Air Squats

10 Cossack Squats

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

10 Inchworms + Pushup

Weightlifting

1: Front Squat (5 sets of 3 increasing as comfort allows )

2: Back Squat (5 sets of 3 increasing as comfort allows )

3: Shoulder Press (5 sets of 3 increasing as comfort allows )

4: Push Press (5 sets of 3 increasing as comfort allows )

5: Thruster (5 sets of 3 increasing as comfort allows )

Metcon

6: Metcon (Time)

15-12-9

Deadlifts w/ bar or KB

Burpees over the bar

Chalkboard Chat

7: Metcon (No Measure)

a)Fitness in 100 Words

b) Macronutrients

c) Glycemic Index

Gymnastics

8: Ring Series

Pushups

High Support

Low Support

Ring Dips

9: Pull-ups (Ring Rows, Negatives, Bands, Full Pullups )

Metcon

10: Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

7 Ring Rows / Pull-ups

7 Pushups

7 Box Jumps

Cool Down

Metcon (No Measure)

a) Mobility with foam rollers

b) Sleep

c) Inflammation – Omega 3s

d) Booze