8-15-2017

 In Workout of the Day

Whole Strength CrossFit – CrossFit

Warm-up

Row 500 M

-then-

10 Step-ups

10 Hollow Body Rocks

10 Arch Body Rocks

10 Squat Thrusts

-Then-

Run 400 M

Mobility

Soft Tissue

30s lacrosse ball on each area

– Triceps

– Pec insertion

– Scapular

Metcon

Metcon (Time)

FT

Row 50 Calories

21 Burpee Box Jumps 24/20

Row 50 Calories

15 Burpee Box Jumps

Row 50 Calories

9 Burpee Box Jumps
20 Min Time Cap

Finisher

Banded Hip Flexor Pull

15-15-15

YTW

10-10-10

Bulgarian Split Squat (5-5-5)

Bulgarian Style Split Squat

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