Saturday, 29 April, 2017
WARM UP – MOBILITY
Big dynamic warm-up (Squat + Press prep)
Green band stretch out: 20-30s each:
Band high: Overhead / Lats / Pecs
Band Low: Hip flexor / Low Lunge / front rack
—
Review Thrusters
WOD A
THRUSTER X 3
In 15 min, build to a heavy/max sets of 3 x Thrusters
Bars come from the ground, squat or power clean into your first rep.
WOD B
COE
CrossFit Hero WOD: Coe
10 Rounds for Time:
10 Thrusters (95/65)
10 Ring push-ups
—
Rx for ring push-ups = feet on a 20″ box, rings set to lowest height. Biceps touch rings or shoulders below elbows at the bottom.
Scale to regular push-ups and/or bring volume down to 6-8 reps/round.
ACCESSORY
500-1000m cooldown run or row
2 min/each:
Couch stretch
Pigeon (or Elevated Pigeon) Pose
Weighted Straddle
