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THURSDAY190214

Warm-up:

Individual…

Row or Bike 2 minutes

Crossover Symmetry

Group…

200m Jog

High Knees Down

Butt Kickers Back

Pigeon Stretch each side

10 Hollow Rocks

10 Squats

10 Box Step ups

10 Push ups

Review the movements and standards…

 

 

Fitness and Performance:

Five rounds for time of:

400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Dumbbell Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)

*NOTE – Tomorrow we will be re-testing “CrossFit Games Open Event 18.1”. If you plan to re-test that workout and compare your score, please either treat today as a full recovery day or reduce today’s workout from 5 rounds to 3 rounds.

Time cap of 32 minutes.

 

Mobility:

LAX to Plantar Fascia and Pecs/Shoulders

Roll Posterior

Mash Quads

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