Aside from running the best CrossFit gym in Denver, Colorado, Greg Walker also babysits small children!
(Just kidding, please do not start asking Greg to babysit your kids. Seriously.) 🙂
Strength
3 Rounds:
Bulgarian Split Squat (8-10 reps @ 30X0)
Rest 30 seconds
Single-Arm Trap 3 Raises (8-10 reps @ 2111)
Neutral spine on bench like lawnmower, arm out to 45 degree angle, thumb to the sky.https://www.youtube.com/watch?v=mcd7dFAfpEw
Get on bench like a single-arm row.
Arm goes out to a 45 degree angle, thumb is UP towards the sky. Neutral spine, shoulders down and back.
Arm goes out to a 45 degree angle, thumb is UP towards the sky. Neutral spine, shoulders down and back.
Weight is meant to be LIGHT. View this as a rehab/prehab exercise. Be very aware of the tempo, and try not to stop moving throughout all 8-10 reps per arm.Rest 2 minutes between rounds.
Conditioning
15, 12 and 9 reps for time of:
Thruster
Burpees(Recommended weights 135/95 lbs – however, feel free to substitute in KB or DB thrusters.
Burpees(Recommended weights 135/95 lbs – however, feel free to substitute in KB or DB thrusters.
For most of us, this will make the workout take on a new challenge. Don’t view this as a SCALE, view it as a modification.)