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WOD: Friday, 4 November 2016

WARM UP:

Before class:

Foam Rolling & Basic 4 Stretches

5 minutes of rowing, jump rope or assault bike.

FLEXIBILITY WARM-UP

10x Bent knee iron cross

10x Rollover into V-sits

10x rocking frog stretch

5x each side Lunge flow

10x Squat + Thoracic rotation

10x Cossack Squat into Pigeon

THORACIC FLOW

5x Push-ups – 10x Scapular Push-ups – 5x Divebomber – 10x Lying S-waves – 10x Backburn

.

WEEKLY SPECIAL:

40m Body weight Yoke Push

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STRENGTH:

CrossFit Total

Back Squat 1 rep max

Shoulder Press 1 rep max

Deadlift 1 rep max

 

 

 

 

Scale 1:

N/A

.

Scale 2:

N/A

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Coaches Note:

Give it all you got!

 

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