161217

Squat Therapy: because nobody has a perfect squat. 

SATURDAY

CROSSFIT & WCF

WOD

PARTNER WOD 5/4/3/2/1
5 minutes each of:
Row or Bike for Calories

4 minutes each of:
Muscle-ups

3 minutes each of:
Wall Balls, 20/14

2 minutes each of:
Box Jump Overs, 24/20

1 minute each to:
Acquire a max unbroken set of Pull-ups

This workout is to be done in alternating relay fashion where Partner A completes a 5 minute window while Partner B rest, then switch. After the Partner B finishes their 5 minute window of Row/Bike, Partner A will begin their 4 minutes of Muscle-ups. The workout will be 30 minute long

MOBILITY

WOD

Foam roll thoracic spine

Partner peanut with plate

Thoracic opener with med ball and 45#

Shoulder flexion stretch with strap

Shoulder Abduction with strap

IR with strap

Hip anterior mob 

Hip lateral mob (pigeon for extra credit) 

With remaining time pick one myofascial release

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


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