Post training warm down routine. Do you have one?
THURSDAY
WOD
Muscle-Ups
Max Reps of unbroken Muscle-Ups
WOD
5,000 meter row for time
ACCESSORY WORK
A. 100 Lateral Lunges
B. 3 x 12 DB Reverse Flys, light with perfect form
C. 4 x 10 Hammer Curl into Strict Press
B. 3 x 12 DB Reverse Flys, light with perfect form
C. 4 x 10 Hammer Curl into Strict Press
BASEFIT
WOD
160630BF
For time:
50 Wall Balls
EMOM until finished 5 Burpees
50 Box Jump Overs
EMOM until finished 8 Toes to Bar
50 Jumping Lunges
EMOM until finished 15 Push-ups
50 Air Squats
EMOM until finished 10 ABMAT SU
MOBILITY
WOD
Warm up: foam roll 2 min
2 min air dyne
10 scap retraction on bar to a 10 second count
Band over head triceps stretch
Super front rack with bar
Quad grind
Partner hamstring smash
Spinal twist with banded hip distraction
Ankle mobilization with band
Calf 2 min each side
Hamstring *3 with band
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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