Mar 5, 2017

Monday 2017.03.06



Warm-up:
- 2-3 min jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
Then 1 round NFT:

- Row 250m
- 6 Turkish Get Ups (3Xeach side non loaded)
- Row 250m
- 6 Turkish Get Ups (3xeach side w/light kettle bell)


WOD:
5 rounds for time of:
- Max calorie row in 60 seconds
- 53/35-lb. Turkish get-ups

Complete a total of 40 reps (or calories) in each round. For example, if you row 25 calories, complete 15 Turkish get-ups for that round. If you row 30 calories, complete 10 Turkish get-ups for that round.

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!


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