160630

Post training warm down routine. Do you have one?  

THURSDAY

WOD

Muscle-Ups
Max Reps of unbroken Muscle-Ups

WOD

5,000 meter row for time

ACCESSORY WORK

A. 100 Lateral Lunges
B. 3 x 12 DB Reverse Flys, light with perfect form
C. 4 x 10 Hammer Curl into Strict Press

BASEFIT

WOD

160630BF

For time:

50 Wall Balls

EMOM until finished 5 Burpees

50 Box Jump Overs

EMOM until finished 8 Toes to Bar

50 Jumping Lunges

EMOM until finished 15 Push-ups

50 Air Squats

EMOM until finished 10 ABMAT SU

MOBILITY

WOD

Warm up: foam roll 2 min

2 min air dyne

10 scap retraction on bar to a 10 second count 

Band over head triceps stretch

Super front rack with bar

Quad grind

Partner hamstring smash 

Spinal twist with banded hip distraction

Ankle mobilization with band

Calf 2 min each side 

Hamstring *3 with band

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
© copyright Powered By WW, LLC 2016 

Advertisements
This entry was posted in WODs. Bookmark the permalink.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s