CrossFit Thursday WOD Nutrition Tip: Use Fermented Foods Daily ==>youtu.be/aya2GkWRTB8 Warm-up (10 min) Foam Roll Thoracic Spine then 2 rounds 15 Wall Squats (youtu.be/2pye8XXTf7c) Rest as needed between rounds *Be deliberate about each rep, dont rush through it. Work on perfecting your squat mechanics. then: 10 Wall Extensions (youtu.be/DmIvqwXEtww) Conditioning Teams of 2 or 3 For time: 50-40-30-20-10 Calorie Row During the 50 calories: Doubles (Singles) During the 40 calories: Dead Bug (youtu.be/ClsL0-hSke8) During the 30 calories: Sandbag Straight Arm Plank Pulls (choose your weight) (youtu.be/vyTy5q_XZjE?t=2m24s) (scale: perform from knees) During the 20 calories: Side Plank w/ Top Leg Raise (perform from hand or forearm on ground) During the 10 calories: Cobra *One rows while the other performs the appropriate exercise, switch until all rounds are done. Each partner performs each calorie row. Dead Bug scaling: L1: Moving just the arms, one at a time L2: Moving just the legs, one at a time L3: Moving both one leg and the opposite arm at the same time Rx: Moving both legs and arms at the same time Cool Down 2 min each Band Hip Extension (each) Calf Stair (each) Roasted Chicken Couch plus 10 mobilizations (each)
Posted on: Wed, 17 Dec 2014 19:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015