Bring a friend day today!**
Jen’s pelvic floor lecture on Sept 6th at 1p. Register through the calendar, free and very informative.**
Today the CrossFit and LeanFit workouts will be the same and are as follows:
Part A) 12 min emom of 2 pull-ups and 2 ring dips. Modify both pull-ups and dips with a negative version (no bands today). Descend as slowly as possible with negative.
Part B) Posterior Chain work: 3×10 ski jumpers with partner – 1 set every 60 seconds, alternate partners. 3×1 minute of lacrosse ball tosses with partner (lay on stomach, legs and arms are off the ground. Throw ball back and forth with a partner that is standing in front of you). Alternate partner each minute for 6 minutes.
*A and B can be done in reverse order if 2 groups are working.
50 Horizontal jumps over med ball
40 Wall Ball Shots (20/14)
30 Sit-up throws against wall with medball
20 med ball v-ups (ball between ankles, at top of V ball goes to hands, hands above head with ball, back to top of V to pass the ball in between the ankles) https://www.facebook.com/276229732408355/posts/828025777228745
10 pull-ups with ball between legs (modify with 1 minute dead hang with ball between legs). Each time you break, run 100.