5.8.14 – WOD


Thursday & Friday


Warm-up: 3 rounds for Quality of:

12 Russian KB Swings, heavy
12 Barbell Bridges, heavy
12 Shoulder Taps (plank variation)
6 Strict Press, add weight each round

Mobility: CFCT Foam Roll Sequence, then,

LaX ball: pec minor, glutes, TFLs

WOD: “Jack”

Complete as many rounds as possible in 20 minutes of:

115/75lb. push press, 10 reps
Blue/Pink kettlebell swing, 10 reps
24/20 inch box jump, 10 reps

Cool down: Partner Split Couch, 2 mins each side


WOD: 30 minute Partner AMRAP of:

3 Toes to Bar
6 Pull-ups
9 Floor Press
12 Squat Thrusts

*Partner A does one full round, then, Partner B does one full round. Essentially, high intensity intervals with a 1:1 work to rest ratio

Cash out: Alternating Cobra/Downward Dog every 15 seconds for 5 minutes

Mobility at 8:30am Thursday:

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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