160915

Post workout stretching always a key part of recovering properly. 

THURSDAY

WOD

160915WOD
30 minute AMRAP of:
400 meter Run
500 meter Row
50 Push-ups
50 Walking Lunge Steps

ACCESSORY WORK

A. 10-9-8-7-6-5-4-3-2-1 reps for QUALITY of:
Strict Chest to Bar
Strict Dips
Pistols, each leg

BASEFIT

WOD

With a partner perform a 25 minute AMRAP of:
20 Pull-ups
20 Weighted Walking Lunge Steps (DB in each hand), each leg
20 DB Push Press
*one person works at a time

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 

    Quad mash

    Couch stretch

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


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