Thursday, December 12, 2019

12/12 Thursday



Warm Up 
A- Mash- Feet + lats
Activate- 2x 5m plank banded lateral walk + 5 single leg broad jumps

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

Skill
HSPU

WOD
12x
30:30
-Shuttle runs
-HSPU

GoFit
Warm Up 
A- Mash- Feet + lats
Activate- 2x 5m plank banded lateral walk + 5 single leg broad jumps

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


Skill
Movement standards

WOD
Tabata the following:
-Air bike
-Push ups
-Rowing
-Ring rows


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