Wednesday, December 6, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

Strength
Weighted Good-Mornings
3 x 10 – Across

-or-

Deadlift
4 x 4 @ 80% – Rest 1:30

Conditioning
-10 Rounds for Time-
(12:00 Cap)

10 Deadlifts (135/95) (Rx+ 185/125)
30 Double Unders

*Scale Double Unders with Power Jump Singles or Double Taps.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

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