Black Hole Sun

20
May

Black Hole Sun

CrossFit Tactical Strength – CrossFit

Warm-up

Basic Warm Up (No Measure)

4 Rounds

:15 Jumping Jacks

:15 Air Squat

:15 Moutain Climber

:15 Lunge

30/20/30 (No Measure)

30 Air Squats w/ mini band

20 PVC Pass Thrus

30 OHS w/mini bands

Mobility

Ankle/Calf Opener (No Measure)

Taking a dumbbell, place the ball of a foot over the handle, attempt to wrap the opposite hand around the outside of the foot. Then adjust hips and angles as needed to find the tight corners.
2 minutes each leg

Inchworm (No Measure)

Begin Standing, bend at the waist touch the floor, walk hands out into a solid plank, inch by inch bring feet towards hands.
width of the gym x 2

Warm-up

Banded Walk + Wide Squat (No Measure)

20 Steps right/Left

Wide step then squat

Metcon

Metcon (AMRAP – Reps)

AMRAP in 25:

75 Sandbag shoulder + Squat

100 Pull Ups

150 DB Snatches

200 Push Ups
Complete in teams of 3.

Use 1 Sandbag and 1 DB.

P1: works

P2: Rests

P3: holds a DB or sandbag.

**Rotate as needed**

Mobility

Banded Shoulder Distraction (No Measure)

Banded Shoulder Distraction 2 mins each arm.
Restore range of motion however needed.

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