161220

If you normally have a hard time making it and are on vacation this week take advantage of our mobility class at 8:30am on Thursday and 8am on Saturday. Your body will thank you after. 

TUESDAY

WOD

“Pull, Push, Jump”
50-40-30-20-10 reps for time of:
Kettlebell Swings, Red/Blue
Push-ups, Feet on Rogue Block
Double Unders

STRENGTH

10RM Back Squat (From Floor)
10 minutes to establish a 10RM Back Squat with NO rack

ACCESSORY WORK

A. Crossover Symmetry Recovery Protocol
B. 5 x 3 Axle Bar Deadlifts, across
C. Pinch Grip Farmers Carry 3 x 100m w/ plate in each hand

SHRED

WOD

50 minutes of SHRED zone:
Switching every 5 minutes:
Cardio
Bodyweight (shoulder emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Bodyweight (leg emphasis)
Cardio
Bodyweight (ab emphasis)
Cardio
Your choice

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

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