Manny B. wearing the new shirt well! 

Thursday/Friday

CrossFit

SMART Goal Work:

EMOM X 10 of:

Odd minutes: 10 Strict Toes to Bar 

Even Minutes: SMART Goal Work

WOD:

16.1

Optional Accessory Work:

3 sets NOT for time of:

20 Hip Extensions 

15 Banded Good Mornings

10 OH Lunge Steps, each side, 55/35

BaseFit

WOD:

1 minute ON/1 minute OFF, until finished:

100 Wall Balls

80 Push-ups

60 Box Jumps

40 Toes to Bar 

20 Burpees 

MWOD:

Group warm up

Psoas release 

KB calf tac n floss

Plantar fascia grind

Calf stretch mobilize combo

Biceps smash with contract relax 

Foam roll lumbar series 

Piriformis release 

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

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