160526

Liz & Bonnie L. spending some quality time together. 

THURSDAY

STRENGTH

Deadlift
1 RM Deadlift

1 x 1 @ 100%

WOD

Grace
For Time:
30 Clean and Jerks (#135)

ACCESSORY WORK

A. 3 x 10 Arnold Presses
B. 3 x 10 Single Arm DB Bent Over Row, each side
C. 400 Farmer Carry w/ KBs, every time you set the KBs down perform 20 Goblet Squats

BASEFIT

WOD

160526BF
5 rounds, each, for time of:
25 Double Unders
20 Wall Balls
15 ABMAT SU
10 Burpees
5 Strict Pull-ups
– rest 2 minutes between rounds

 MOBILITY WOD

Shoulder: 

    ER/IR band 

    Sidelying ER 

    IR mobilization with band

    Inferior Gleno-humoral joint mob with band (mob with flexion)

Hip:

    Hip flexion with IR bias against rig

    Froggie stretch 

    Ankle self snags

    Couch stretch

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

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