24 11 16 – Core and a bit more

From the Blog

24 11 16 – Core and a bit more

CrossFit St. Albans – CrossFit

Warm-up

Core Warm Up and Pre Activation (No Measure)

40m walking lunge + twist

20m grass pickers

Bird dog 6 each side

Cat cows 6 up and down

glute bridges 2 x 6

Core Conditioning

Metcon (No Measure)

Complete a full round of TABATA on each of…

Alternate Hollow/Arch Holds

Alternate Hip extention/Plank

Alternate Side Plank Raises Left/Right

Metcon

Metcon (Time)

10-8-6-4-2-1

Clean and Jerk 50/35kg (RX+ 60/40kg)

*After every round complete 1 round of Cindy