Thursday, August 30, 2018

8/30 Day#18


Warm up
Shoulder Health
4x 7
Angel wing complex (bands/ bench/ floor)
Double external rotation distal (away)
Double external rotation superior (upward)

Hip & Glute Activation
Lateral band walks (band above knees)
Forward & reverse band walks (band above knees)
Reverse hip extension (band around ankles)

Skill
Weighted dips & walking lunges

Partner WOD
23 minute tag
75m DB farmers carry w/35# m/55#
20m DB walking lunges w/35# m/55# 
7 weighted dips w/35# m/55#

GoFit
The CrossFit Warm up 
3 rounds of 15 reps of:
Samson Stretch (30 seconds)
OHS
Sit-ups
Back-extensions 
Pull-ups
Dips

Skill
Movement standards 

WOD
8x
20:20
-Burpees
-Lunges
-Sit ups


No comments:

Post a Comment