Happy belated birthday to Jersy R.! Check out her amazing cake.
THURSDAY
WOD
For time:
100 Chest to Bar Pull-ups
100 One Legged Squats, 50 each side
100 Push-ups
100 ABMAT SU (straight legs; touch toes)
100 Chest to Bar Pull-ups
100 One Legged Squats, 50 each side
100 Push-ups
100 ABMAT SU (straight legs; touch toes)
ACCESSORY WORK
A. 3 x 100 meter Farmer Carry w/ 2 KBs
B. 4 x 6 Single Leg RDL, each side
C. 4 x 8 KB Windmill, each side
B. 4 x 6 Single Leg RDL, each side
C. 4 x 8 KB Windmill, each side
BASEFIT
WOD
20 minute AMRAP of:
5 Box Jumps
10 OHS w/ PVC
5 Pike Push ups
10 DB Push Press
5 Box Jumps
10 OHS w/ PVC
5 Pike Push ups
10 DB Push Press
MOBILITY
WOD
Warm up: foam roll 2 min
2 min air dyne
10 scap retraction on bar to a 10 second count
cervical stretches
Upper trap grind
Hip flexor and quad stretch
Olympic squat banded
Spinal twist with banded hip distraction
Ankle mobilization with band
Squat test 5 min
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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