Nov 23, 2016

Thursday 2016.11.24

***Bubble Gym Closed***

Warm-up:
2 Rounds of:
- 10 Pullups
- 10 Pushups
- 5-7mins individual focus areas as desired

WOD:
Shoulder press - 3-3-3-3-3
 -or-
10 RFT of:
- Sprint 100yds
- 10 pushups
- 10 squats


Cool Down:
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

Post loads and results to 
comments.


Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

No comments: