3.31.16 WOD

Mobility class last Saturday. MEMBERS: don’t forget we have this program running every Thursday at 8:30am and every Saturday at 8am. This class is NOT yoga. You will learn how to increase your range of motion (specifically towards CrossFit movements), how to perform basic daily maintenance on yourself to ensure that your muscle tissue stays supple, healthy and you will recover from workouts quicker. It will alleviate soreness and reduce your chances of injury, too. Do it!



SMART Goal Work:

EMOM X 10 minutes of:

Odd minutes = SMART Goal

Even minutes = Pick a mobility exercise from the posters


For time:

50-40-30-20-10 reps of:

Double Unders

10-8-6-4-2 reps of:

Power Snatch, 135/95

5-4-3-2-1 reps of:

Rope Climbs

Optional Accessory Work:

3 X 15 Superset of:


Hip Extensions



Teams of 3 complete a 25 minute AMRAP of:

100 Calorie Bike

80 Pull-ups

60 Jumping Lunges, 20 each side

40 Push-ups

20 Double KB Deadlift, Red/Blue


Warm up: 10 inch worm to cobra with 20 second pause 

Straight leg kicks 10

Butt kicks 10 

Scorpions 10 with 10 sec pause

Turkish get up with a “twist”

Piriformis grind crossed 

Trigger point release

Calf stretch 

Quad grind 

Partner calf stretch 

Pec stretch

Pec trigger point

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

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