Mar 6, 2017

Tuesday 2017.03.07



Warm-up:
- 2-3 minute jump rope
- Inchworm “out”
- Spiderman “back”
- PVC pass throughs
- Jog 400m
Then 2 rounds NFT:
- 8-10 GHD hip extensions
- 8-10 air squats
- 5-8 pullups
Then
- 5-7 min squat clean progression to working load

WOD:
"Badger"
3 rounds for time of:
- 95-lb. squat cleans, 30 reps
- 30 pull-ups
- Run 800 meters

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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