Main – CrossFit
5 Minute Mobility Work:
Banded Shoulder Distractions
Foam Roll T-spine, Calves
LAX ball Pec Minor
10X Iron Cross
1 Min Dead Bug
5X Child Pose to Dive Bomber to Downward Dog
5X Ea. Side Prone Knee to Elbow
10X Shoulder Pass Thru
Turkish Get Up (8,6,4,2 Climbing Weight)
Split Reps equally between right and left.
Increase weight Each SET.
Use whatever implement you want:
KB, DB, BB
Metcon (2 Rounds for reps)
EACH TEAM WILL END UP FLIPPING THE TIRE AND COMPLETING ALL MOVEMENTS
Teams composed of 2 or 3 People:
1st team Runs to Tire and Flips the tire 7 Times. In that time, the other teams are accumulating as many reps of a given movement. After Flipping tire, the 1st teams comes back and begins on the 1st round movement. 2nd team sprints to tire, all other teams move to 2nd round movement….
WOD is composed of (4) Rounds.
ROUND 1 Box Jumps
ROUND 2 Toes To Bars
ROUND 3 KB Swings 53/35
ROUND 4 Jumping Squats
Score is combined number of REPS from ALL ROUNDS of ALL MEMBERS OF THE TEAM. Whatever team completes the most reps WINS.
IF wanted, perform (2) cycles of 4 rounds and mix the teams and movements up.