Feb 21, 2017

Wednesday 2017.02.22



Warm-up:
- 4-5 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then
- 2 rounds not for time
- 8-10 light dumbell/kettlebell strict press
- 3-5 pullups

WOD:
EMOM 16- Every minute on the minute for 16 minutes, perform the following:
- Min 1: 3 Handstand Push-ups
- Min 2: 7 Ring Dips
- Min 3: 12 Pull-ups
- Min4: REST

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:

AARON DEVAN said...

Rx'd

monroe said...

I got 4 rounds into it before I realized I forgot the rest minutes. Completed 5 rounds. All unbroken except the last round of dips

Mike Humble said...

Finished it, scaled HSPU to 50lb DB push press, used a band for the dips and did pull-ups RX.