February 8, 2018 CrossFit Proficient

Friday 9th February -‘Flexion’

CrossFit Proficient – CrossFit

Five rounds of Hip Flexion, technique is key today! Concentrate on activating the big prime movers of the Posterior chain, otherwise your back will pay for it tomorrow!


Warm-up (No Measure)

2 Rounds:

8 Sit-Up to Straddle Stretch

8 Sit-Up to Pike Stretch

2 Rounds:

1:00min Forward Fold, Right shin over left

1:00min Forward Fold Left shin over right

30sec Childs Pose

3 Rounds:

10 Dowel Rod Good Mornings

10 KB Russian Swings

10 KB Figure 8’s each way



Metcon (Time)

5 Rounds for Time:

30 Kettlebell Swings, 24/16kg

30 Sit-Ups

30 Deadlifts, 52.5/35kg

Rx 24/16kg

L1 20/12kg

L2 16/8kg


Rx 52.5/35kg

L1 42.5/30kg

L2 35/25kg

Cool Down

Childs Pose with Shoulders

Pike Stretch

Straddle Stretch

Lat Stretch