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WEDNESDAY 170809

Warm-up:

Individual…

Row or Bike

Crossover Symmetry

15 Banded Good mornings

Group…

Kneeling Wrist mobility

15 Dislocates

PVC OH Lunges Down

Butt Kickers Back

10 Push ups

15 Sit ups

15 Squats

Review Movements

 

Strength and Skill:

Four sets of:

Shoulder Press x 2-3 reps
Rest 2 minutes

Alternating Reverse Lunge x 8-10 reps each leg @ 2 sec descend
(perform these with a barbell in the front rack position)

Take 20 minutes to complete.

 

Performance and Fitness:

For time:
40/30 Calories of Assault Bike (or Rowing)
40 Dumbbell/KB Overhead Walking Lunges

This workout is inspired by the “Assault Lunge” event that teens and masters athletes will be completing on Friday of the 2017 CrossFit Games.  Go heavy as you can with good form.

Time Cap of 8 minutes.

 

Mobility:

Roll Posterior

LAX to traps and shoulders

Banded Shoulders/Lats

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