Feb 20, 2017

Tuesday 2017.02.21



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 15 air squats
- 10 GHD sit ups
- 10 GHD hip extensions
Then
- Accumulate 30 sec
- Nose to wall handstand holds

WOD:
Back Squat: 5-5-5

Follow with 3 x Max Effort Toes-to- Bar

Post loads to Comments.

Cool Down:
Rig:
- Hang from Rig (1min)

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

There’s so much to be excited about in 2017. Be a part of it all by signing up for the Open now at games.crossfit.com.

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


3 comments:

monroe said...

Squat: 165, 185, 205
T2B: 16, 12, 12

Mike Humble said...

185, 205, 225
8, 8, 7

Mike Humble said...
This comment has been removed by the author.