PRE-WOD MOBILITY:
- Light rolling for 2 min of T spine / lats and quads
- 30 sec calf stretch per leg
- 30 sec couch stretch per leg
- 30 sec wall stretch
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| a) WARM UP:
3 rounds of:
- From post 1 to post 2 – jog there, back peddle back – perform 5 tactical frogs
- Side shuffle to post 2 and back, perform 10 legs swings – front/back & side/side- 5x
- Bear crawl there and back
Repeat 3x.
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| b) STRENGTH:
Front squats work (E1.5MOM for 9 mins)
- at the 0 min mark: 6 reps @ 75% of 1 RM
- 1:30: 4 reps @ 81%
- 3:00: 2 reps @ 87%
- 4:30: 1 rep @ 93%
- 6:00: 2 reps @ 87%
- 7:30: 4 reps @ 81%
- 9:00: 6 reps @ 75%
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| c) WOD:
For time:
- 800m row, 27 Deadlifts, 54 situps (185/135#)
- 600m row, 21 DL, 42 situps
- 400m row, 15 DL, 30 situps
- 200m row, 9 DL, 18 situps
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| d) ACCESSORY WORK:
3 Rounds of:
- 10 tuck ups
- 60 sec hollow hold
- 60 sec front plank
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e) POST-WOD MOBILITY:
- Pigeon pose – 2 mins per side and roll hammies
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CrossFit and Personal Training 