Warm-Up
Squat x 10
Forward Lunge x 5 each
Backward Lunge x 5 each
Side Lunge x 5 each
Good Mornings with a Twist x 5 each
The Thang
2 rounds of :45 of work, :15 of rest for each circuit
Circuit 1
Short Lever Swing (hinge at the elbow)
Russian Swing (to shoulder height)
American (CrossFit) Swing (to overhead)
Circuit 2
Left Arm Thruster (Squat and Press)
Right Arm Thruster
Goblet Alternating Curtsy Lunges (step back and behind front leg)
Circuit 3
Alternating Side Swing Catch (Curl KB across chest to around your back to across other chest)
Left Arm Bottom Up Chest Press Plus (Bottom Up means holding the KB upside down where the bottom is facing up, plus means adding a punch after locking out arm to strengthen serratus anterior muscle)
Right Arm Bottom Up Chest Press Plus
Circuit 4
Sumo Squat High Pull (wide legs with toes pointed out)
One Legged Left Arm Row (or Flamingo Row, thanks Aquaman for the name: balancing on right leg)
One Legged Right Arm Row (balancing on left leg)
Circuit 5
Left Arm Clean Squat
Right Arm Clean Squat
Russian Swing
Prayer Requests: Butterworth and San Fran’s Ms, families at Cousin IT’s 2.0’s school, fires in SoCal and all that are affected
Announcements: Aquaman is leading Q School next week at #FirstAid. Aye!
Check out www.f3enc.com for other announcements
Moleskin: YHC loves this A0. I also love challenging the PAX with new moves and enforcing good form to get the most out of each exercise. Thanks to the PAX for always being open minded and trusting the process of constant improvement.