Jan 5, 2017

Friday 2017.01.06



Warm-up:
- Row 600m
- 20 T2B
- 20 Turkish Get-up (45/30)

- 10 Heavy Farmer Carry (down & back length of gym)
- 5-7mins individual focus areas as desired

WOD:
12-Minute Partner WOD:
- 20 Walking Barbell Lunges (75/45lbs)
- 20 Burpees

Partner “A” lunges as Partner “B” does burpees. Swap roles only after each partner completes the prescribed reps.



The Turkish Get-up Video - https://youtu.be/-_zTytmHM94
Burpee Video - https://youtu.be/TU8QYVW0gDU


Post total reps completed to Comments

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

Turkish Get-up Video - https://www.crossfit.com/exercisedemos/


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