July 9th, 2018 - Crossfitcove

July 9th, 2018

Hey athletes!  We have a lot of different movements for tomorrow in both the regular Cove programming and the extra work so we have thrown in some mandatory mobility work.  We have some gymnastics strength work in the form of Strict T2B (if possible) or Strict Leg Raises.  Yes, we are doing situps in the regular metcon but this is still a chance to work on body control, hip flexor strength, and grip strength.  Finish off the day with some Overhead Squat work with an emphasis on control at the bottom of the squat.  Don’t forget about the mobility!




Complete 5 sets:

10 Strict T2B or Leg Raises

15 Banded Good Mornings

20 Hollow Rocks




3-3-3-3-3-3 Overhead Squats

*3 second pause at the bottom

*increase weight each set




Spend 2 minutes in each of the follow stretches:

-Keg Stretch w/ Foam Roller

-Couch Stretch (ea leg)

-Super Front Rack Stretch w/ band (ea arm)

-Ankle Smash (1 min each leg)

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