Friday’s Workout

Always Strong Fitness | CrossFit Clarksville – CrossFit

Cal Poly Hip Flow (No Measure)

Hip circles x 3 (each direction)

Tall reach

Downward dog x 3

Left foot up and step through

Hip distractions x 6

Worlds greatest/lunging thoracic rotations x 6

Cossacks x 6

Blocking hip rotations x 6

Downward dog x 3

Right foot up and step through

Repeat steps 5-9

Downward dog x 3

Thoracic bridge x 6 (each side)

Wide stance push back/downward dog x 3

Wide stance thoracic rotations x 6

Wide stance push back/downward dog x 3

Sweep left leg through with chest folds x 6

Sweep right leg through with chest folds x 6

Downward dog x 3

Table top stretch x 6

Downward dog x 3

Walk feet into squat

Left elbow pry x 6

Right elbow pry x 6

Both elbows with shifting

Stand up and kick out

Kneeling dorsiflexion x 60 sec

Kneeling plantarflexion x 60 sec

Metcon (AMRAP – Rounds)

5 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Assault Bike

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.