Feb 28, 2017

Wednesday 2017.03.01


Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 2 rounds NFT
- 15 air squats
- 10 hollow rocks
- 5 light dumbbell/kettlebell thrusters
Then
- 5-7 mins individual focus areas as desired


WOD:
15-12-9 reps for time of:
- Toes-to- bars
- Wall-ball shots, 20-lb. ball
- 75-lb. thrusters

Post time 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!