Thursday, 7/9
July 8, 2015(Re)Introducing CrossFit DC’s Open Gym Programming
July 10, 2015
Warm-Up
3 Rounds of
5 Banded Scarecrow
10 Spider Lunges
5 Dolphin Pushups
10 Alt Dead Bugs
Skill
7 Rounds of
1 Minute Max HSPU*
1 Minute Max Box Jumps (Step Down only)
1 Minute Rest
* HSPU scaling Options:
Rx: Hands on 25 lb plates, head to single ab mat
Scaled 1: Hands on floor, head to single ab mat
Scaled 2: Pike Position Push-up Feet on low box
Scaled 3: Pike Position Push-up Feet on low box
Scaled 4: Push-up (toes or knees)
Accessory
3 Rounds, NFT, of
8-10 Half Kneeling DB Press/side
10 Side Hip Bridges/side
15 Band Pull Aparts
