The Only Easy Day Was Yesterday

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 This Saturday is  free open gym for CrossFit Kids and adults!

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees

10 each of

jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Skill
20 Turkish get ups

Wod
Part 1 in 10 minutes
Build to a 1 rep max OH squat

Rest then

Then 3 minute amrap of OH squats at 75% of max

Rest
Max doubles in 2 minutes.

Mad mobi
Calf
Lat band stretch
Shoulder band stretch
Press ups

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