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


© 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