3.3.16 – WOD 

  
These kids don’t even realize their own strength yet. Ripping 45 pound plates in half. 

📷: Merisa D.

Thursday/Friday

CrossFit

WOD:

CrossFit Games Open 16.2

Optional Accessory Work:

5 sets NOT for time of:

10 Matador Dips

10 Strict Pull-ups

10 GHDSU

10 Hip Extensions

BaseFit

WOD:

EMOM X 30 of:

Minute 1 = 5 Wall Balls + 5 Burpees

Minute 2 = Row 200/150 meters

Minute 3 = 100 Single Unders

Minute 4 = 1 round of “Cindy”

Minute 5 = Rest 

MWOD:

Warm up 20 pulls rower, pec stretch 2 min right, 20 pulls rower 2 min left pec stretch 

Partner overhead bar stretch

Prayer stretch

Tricep partner mash

Median nerve glides

Forearm lax ball

Hip flexor stretch plus quad lax ball trigger point self mob

Hamstring trigger point lax ball

Hip lateral and anterior joint mobs

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

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