Aug 12, 20201 min read

Thursday, August 13th

As a friendly reminder classes will be limited to 15 athletes per class. You must register for class to attend.

CROSSFIT

WOD:

5 Rounds for Quality

400m run

10 Renegade Rows

10m Double Dumbbell Bear Crawl

30 Abmat Sit-ups

Weight: Athlete’s Choice

NOTES:

Today's active recovery piece should be done at a 'grind' pace.
The run is an opportunity to have some discipline on your pacing and not have it turn into a shuffle.
5 rounds of quality and sustainable movement.

MOBILITY (10:00):

Upper Body:

1. Child Pose: 1 Minute

2. Shoulder To Floor/Twisted Cross: 1 Minute Each Side

3. Twisted Cross: 1 Minute Each Side

Lower Body:

1. Pigeon Pose: 1Minute Each Side

2. Forward Fold: 1 Minute

3. Couch Stretch: 1 Minute Each Side

4 x 4:00 Intervals w/ 1:00 Rest Between Rounds:

10m Bear Crawl

100m Sprint

15 DB Push Presses

15 DB Front Squats

DO MORE. BE MORE. GIVE MORE. LIVE MORE.