A. CrossFit SLIPS
2 sets: 1 min each; (10 min total)
1. Scales- high leg kick + toe touch without foot touching down.
2. L sits/tuck sits seated on a box pressing through and lifting up.
3. Inversions- free standing kick up handstands/ feet on box handstand holds
4. plank variations- forearm plank/straight arm/side planks- mix it up
5. Stretch- lower body specific; elevated pigeon on box- spiderman- cossack squat, etc.
B. Front Squat
E3min x 15 min (5 sets)
0-3min: 5 reps
3-6: 5 reps
6-9: 5 reps
9-12: 5 reps
12-15: 5 reps
5 min clock: 5 rounds, 1 min each round;
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery