161110

Simple, but effective stretch for your upper body. 

THURSDAY

STRENGTH

Back Squats
E2MO2M x 5 sets:
Round 1 = 5 reps
Rd 2 = 4 reps
Rd 3 = 3 reps
Rd 4 = 2 reps
Rd 5 = 1 rep*add weight each set; record the heaviest set


WOD

For time:
100-80-60-40-20 reps of Double Unders
30-24-18-12-6 reps of Burpees
10-8-6-4-2 reps of Muscle-ups

ACCESSORY WORK

A. 4 x 20 Single Leg Calf Raises, each side
B. 3 x 30 second HS Hold
C. Reverse Tabata L-Sit Hold

BASEFIT

WOD

For time:
5 rounds of:
20 Mountain Climbers
10 ABMAT SU

immediately into

4 rounds of:
10 DB Snatch
20 Air Squats

immediately into:

3 rounds of:
20 Jumping Lunges
20 Push-ups

immediately into:

2 rounds of:
30 Wall Balls
400 meter Run

immediately into:

1 round of:
30 Burpees

MOBILITY

WOD

Warm up: walk 200m or jog 200m

                Foam roll Crowntown low back series

Group 1:

  Partner med ball plate t/s 8

  Partner hip flexor twist stretch 8

  Partner lax trigger point t/s with weight 12

Group 2:

  Hip opener with band/plate. 8

  Ankle band/plate. 6

 Froggy stretch 3

  Press ups/cobra 2-3

  Partner forearm remainder of time 

All together squat test

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

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