Thursday October 15, 2015

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(Love how Megan always has a smile on her face! Brings such a sense of peace and positivity to our CrossFit experience.  Thanks for the rays of sunshine Megan!)

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MOBILITY SESSION AT THE END OF CLASS TODAY.. SEE BELOW

Level 2 WOD:

AMRAP in 20 minutes:
40 Double Unders
30 Kettlebell Swings (53,35)
20 Deadlifts (275,185) – MINIMUM OF 5 reps unbroken at a time

 

Level 1 WOD:

AMRAP in 20 minutes:
30 Double Unders
20 Kettlebell Swings (35,20)
10 Deadlifts (185,125) – MINIMUM OF 5 reps unbroken at a time

 

Mobility:

Foam Roller Station

1 minute1 each leg foam roll ITB and Quads

1 minute1 each arm – foam roll lats

Lacrosse Ball Station

1 minute each side – lacrosse ball shoulder blades

1 minute each side – lacrosse ball lower back (feet elevated on a box, hold core tight)

Stretching Station

 

1 minute each side chest stretch in doorway or rig

1 minute each side calf stretch on stairs

Level 2 MODS:

MOD 1: DL (255,175)

MOD 2: DL (225,155)

MOD 3: DL (205, 145)

 

Level 1 MODS:

MOD 1: DL (155,105)

MOD 2: DL (135,95), DU attempts

MOD 3: DL (115,75), 2x singles, KB (20,18)

 

 

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