LA Class Nov 29, 2024

Warm-up:

10. Cal machine

20 90/90 Switches

10 Cat cows

10/side Dead bugs

10/side Firehydrants

10 Seal to downdog

10 jeffersons curl bodyweight

15. Kettlebell swings

20 calf raises

Strength: Every 2:30 x 4

4x8 touch and go deadlift (65%)

Every 2 min x 4

4x5 strict press (65%)

Follow the time given

Metcon: Annie (15 min cap)

50-40-30-20-10

Double unders

Situps

X3 single unders

Just an easy friday work before 12 days of xmas tradition

Recent Posts

Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 30...

METCON: For Time: 7-5-3 Wall Facing Strict Handstand Push Up 1-1-1 Legless Rope Climb -rest 3 minutes- For Time: 9-6-3 Strict Handstand...

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 30 sec banded latt distractions 10/side alternating scorpion stretch 10 Cat...