What a great week of workouts! Is anyone else feeling a sore in the legs/hands/arms/back? Because we’ve been working it ALL the past few days. Today is lighter but will still be a great challenge. Keep pushing yourself and you will get results!
Skill: Mobility & Recovery – spend 15 minutes working on increasing range of motion and mobility in legs, hips, arms, back and shoulders. Begin with static stretches and move to dynamic stretches/holds. Use the bands for added resistance. If you haven’t tried the foam roller or lacrosse balls, now is a good time to get acquainted. It has been a tough few days of wods and we want you all to pay attention to what areas are especially stiff/sore. Finish with shoulder exercises (pass thru’s and “T” & “Y” holds lying face-down on floor)
Wod: Double Down Couplets
#1 – 3 rounds of:
30 push ups** (20 reps for Beg-Intermediate)
21 OH Squats (95-65)* (10 for Beg-Inter)
There is a 7-minute cap; everyone stops at 7:00, if you’re not done record rounds+reps completed.
1 minute rest
#2 – 3 rounds of:
30 Knees to Elbows (20 for Beg-Inter)
21 Ground to Over Head (95-65)* (10 for Beg-Inter)
There is also a 7-minute cap on this, so if you did not complete wod, record rounds+reps.
*We will be scaling DOWN weight for majority of people, so don’t be too intimidated.
**Advanced class must release hands at bottom of push-up (Games standard)
Jen & Ellen gettin some air
This looks fun. Thank god I am going on vacation. See you guys in a week. And yes Scott, I am Crossfit!