160623

Chambliss crew getting on their accessory work. 

THURSDAY

WARM-UP

160623WARMUP
EMOM x 10 of:
odd minutes = SMART Goal work
even minutes = Anchored T-Spine stretch

WOD

160623WOD
20 minute Partner AMRAP of:
300 meter Row
3 Rope Climbs

ACCESSORY WORK

A. Accumulate 3 minutes of Isometric Dead Bug home base position
B. Accumulate 1 minute of L-sit hold
C. 3 x 10 Heels to Heaven w/ 3 second tempo decent

BASEFIT

WOD

160623BF

EMOM x 30 minutes of:

1 Burpee

2 Push-ups

3 Sit-ups

4 Air Squats

5 Wall Balls

MOBILITY

Row 5 min building each min

Foam roll (it band and quads)

Shoulder stability

ER/IR 

Pivot prones

Row

PVC shoulder mobility

Standing hamstring stretch alternate with hip flexor and abductor activation drill

Froggie stretch 

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