Workout of the Day

Movement Class - Sunday 5/21/17


Movement Class - 5.21.17

Warmup/Agility (18 Minutes):
3x each w/ a partner
:60 sec Ball Slam (50/30),
:30 sec dodge tennis ball with hands,
:30 sec tap tennis ball with feet,
:30 sec dodge tennis ball with hands,
:30 sec tap tennis ball with feet,
Switch.

Strength (Leg Session - Approx 25 Min):
5 Rounds, NFT:
5 Bulgarian Split Squats/Leg (AHAP, 401 Tempo),
Rest :60 sec,
5 Harop Curls (partner assisted),
Rest :60 sec.
*Conservative weights today if first time. Increase 2.5-5.0 lbs per hand from last week.

Conditioning/Strength (Approx 20 Min):
5 Rounds:
1 Prowler Push (run, 90/45, from pull-up door to end of building and back),
2 x :05 sec False Grip Hang + 1 Pull-up.
4 x Ring Dips (301 tempo).

Gymnastics:
EMOM 6:
Min 1 - :20 sec Bar Hang (passive) + :40 Rest.
Min 2 - :25 sec Bar Hang (passive) + :35 Rest.
Min 3 - :30 sec Bar Hang (passive) + :30 Rest.
Min 4 - :35 sec Bar Hang (passive) + :35 Rest.
Min 5 - :40 sec Bar Hang (passive).

Rest 2 Minutes, then:

EMOM 6:
Min 1 - :20 sec Wall Facing Handstand Hold + :40 Rest.
Min 2 - :25 sec Wall Facing Handstand Hold + :35 Rest.
Min 3 - :30 sec Wall Facing Handstand Hold + :30 Rest.
Min 4 - :35 sec Wall Facing Handstand Hold + :35 Rest.
Min 5 - :40 sec Wall Facing Handstand Hold.

Crossfit Vibe

2925 Airway Ave, Unit B

Costa Mesa, CA, 92626

Email: jeff@crossfitvibe.com

Phone: 949-236-6443