Foundations Class 3

Introduction
+ Breakfast
+ Sleep?
+ CrossFit is Constantly Varied, Functional Movements executed at High Intensity
   

DROMS
PVC Series A
+ Flag Poles
+ Cross Body Pec
   
+ Bottom to Bottom PVC:
OHS x5
NG OHS x5
NS OHS x 5
NGNS OHS x5
OHS x5

Warm-Up
Pull-Up intro, Active Shoulders, Full ROM
+ 3 Sets of 5 Reps

Focus Movements
Concept 2 Rowing
+ Intro Machine
+ Catch Position (Find your sit bones, Sit Tall, Knees over heels, Arms in line with chain)
+ Drive (initiate feet, hands, hips and shoulders together)
+ Finish (Elbow back, forearms parallel to floor
+ Recovery (Arms, Trunk, knees
+ Row :30 on :15 off  x4
   
Press/Push Press (Barbell, PVC only as needed)
+ Press Intro: Rack Position, ridged body, “Open window and look outside”
+ 3 Sets of 8 Reps Each
+ Push Press Intro: Dip/Drive/Press
+ 3 Sets of 5 Reps Each
 
     
WOD
For Time:
1000M Row
50 Sit-Ups
30 DB Push Presses

Cool Down
Mat Series A
+ Straddle
+ Seated Fig 4 Ham
+ Behind Head Chest Stretch
+ OH Tri Lat

Foundations Class 2 <<   >> Foundations Class 4