GREAT NEWS WORLD RENOWNED CHRISTINE GIRARD, GOLD AND

BRONZE MEDALIST IN THE OLYMPICS WILL BE HERE TO GIVE US A

WORKSHOP/ WOD !!

 

I KNOW SOME OF YOU HAVE EXPRESSED TO ME SHOULDER

ISSUES WITH SOME OF THE MOVES AND CHRISTINE WILL

MODIFY FOR YOU. ATTEND ANYWAY TO MEET HER AND LEARN

SOME IMPORTANT LIFTING TECHNIQUES.

 

TIME 5:30 PM FRIDAY JULY 5 2019

COST$10.00 

IF NOT DO NOT WANT TO COME TO WORKSHOP PLEASE COME TO 

OUR REGULAR CFSS SOCIAL TO FOLLOW

at 7:00pm, SIGN UP SHEETS ON BOARD:) 

Everyone Welcome

Warm-Up:

• 6 big shoulder exercises
• 6 ps lateral lunge to cross behind
• 12 side to side
• 8 ps wall hip openers ….stay long
• 12 side to side seated hip openers
• 6 ps arms reaching out straight leg hovers

Hollow rocks !!

Skill EMOM 12 minutes 
rope and rope climbs oh ya

WOD – 2 mins work 1 min rest (x5)
20 Med ball throw (over the shoulder)
20 Weighted box step ups, shoulders carry or farmer carry position
Jump rope – AMRAP double under practice

 

Hollow rock Challenge

levels beginners to advanced …… we will go though the levels and find the level that works for you 5 min of work

1. hollow holds hands around knees
2. hollow holds hands away from knees
3. hollow holds single leg reaches
4. hollow holds single leg reach with arms up to cieling
5. hollow holds single leg reach with arms behind head
6. Hollow rock holds with both legs out and arms behind head
7. Hollow body rocks
8. hollow rocks with pull overs …..my favourite
9. hollow rocks holds with weight plate on feet and hands