170208

Hip capsule opener. Try this for 2 minutes each side before Squatting to improve mechanics and efficiency, or try to after a Squatting session to lengthen tight muscles back out. Long muscles are strong muscles! 

WEDNESDAY

WOD

Classic Chipper
For time:
70 Burpees
60 ABMAT SU
50 Kettlebell Swings, Blue/Pink
40 Pull-ups
30 Handstand Push-ups

REST

5 minutes

STRENGTH

Clean Pulls E2M
E2MO2M x 4 sets:
3 Clean Pulls @ 100% of Best Clean

ACCESSORY WORK

A. Iron Scap Protocol
B. 4 x 5 Single Leg Box Jumps, each leg
C. 4 x 15 GHDSU for speed, rest as needed

BASEFIT

WOD

With a partner perform 50-40-30-20-10 reps for time of:
KB SDHP
KB Russian Swings
KB Goblet Squat
ABMAT SU
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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