Burt Reynolds & Coach WW doppelgänger. #NoShaveNovember
160421
CROSSFIT
WARM-UP
160421A
EMOM x 10 of:
Odd minutes = SMART Goal Work
Even minutes = Mobility exercise
WOD
160421B
For time:
10 Hang Power Snatch, 115/75
10 Ring Dips
1 Rope Climb
8 Hang Power Snatch, 115/75
8 Ring Dips
2 Rope Climbs
6 Hang Power Snatch, 115/75
6 Ring Dips
3 Rope Climbs
4 Hang Power Snatch, 115/75
4 Ring Dips
4 Rope Climbs
2 Hang Power Snatch, 115/75
2 Ring Dips
5 Rope Climbs
ACCESSORY WORK
A. 2 x 100 meter Farmer Carry, Double KB, heavy
B. 3 x 20 GHDSU
C. 2 x 30 second Side Plank (R), 30 second Side Plank (L), 60 second Prone Plank
B. 3 x 20 GHDSU
C. 2 x 30 second Side Plank (R), 30 second Side Plank (L), 60 second Prone Plank
BASEFIT
160421BF
EMOM x 30 of:
Minute 1 = Row 15/12 Calories
Minute 2 = Bike 12/10 Calories
Minute 3 = 9 Burpee Box Jump Overs
Minute 4 = 6 Strict Pull-ups + 6 Toes to Bar
Minute 5 = Rest
Minute 1 = Row 15/12 Calories
Minute 2 = Bike 12/10 Calories
Minute 3 = 9 Burpee Box Jump Overs
Minute 4 = 6 Strict Pull-ups + 6 Toes to Bar
Minute 5 = Rest
MOBILITY @ 8:30am Thursday
Group warm up
Plank-down dog-hip abduction
Shoulder flexion
Posterior cuff release
Pec kb release
Lax ball posterior cuff
Lumbar decompression
Hip anterior mobility
Kb psoas release
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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