Warm-up:
- 4-5 min jump rope- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- Work up to Turkish Get-Up working load as needed
WOD:
1. 10 minutes Turkish Get-Up (53/35lb KB)
2. Strict Shoulder Press:
- 5-5-5
- 3-3-3
- 1-1-1
3. Max Effort: row 60 Calories
Post reps, loads, and time to Comments
2. Strict Shoulder Press:
- 5-5-5
- 3-3-3
- 1-1-1
3. Max Effort: row 60 Calories
Post reps, loads, and time to Comments
Turkish Get-up Video - https://www.youtube.com/watch?v=-_zTytmHM94
Strict Shoulder Press Video - https://www.youtube.com/watch?v=xe19t2_6yis
Swimming tomorrow!
Cool Down:
Rig:
- Hang from
Rig (1min)
Lying on the floor:
- Hamstring stretch (20-30 secs each leg)
- Lumbar stretch (pull knees to chest, holding
knees just below knee caps, press lumbar region into floor while gently
rocking side to side, 20-30 secs)
Sitting:
- Butterfly stretch (20-30 secs), then
- Couch stretch (20 -30 secs each leg)
- Extended Child’s pose (10 deep breaths)
- Finish with foam roller as needed
There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!
Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!