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Let’s Do the Twist! (5/19/17)

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GROUP CLASS WORKOUT

Warm Up:
400 meter jog or 500 meter row
2 minute banded pigeon stretch
3 Rounds:
5 barbell squats
15 banded good mornings

Strength: Back Squat (every 3 minutes)
CrossFit & CrossFit Lean: 3×10 @65-70%

MetCon:
CrossFit & CrossFit Lean:
24 minute EMOM
1. 8-12 push ups
2. 30 double unders or 30 singles
3. 10/7 calorie bike
4. 30 Russian twists (weighted)
adv.: hand stand push ups, 50 double unders

Cool Down:
3 Rounds:
10 calorie bike
1 minute squat hold
Finish with:
1 minute banded overhead distraction