Main – CrossFit Group WOD
Thank god it’s Friday!! Send Coach Tom a personal note of encouragement on FB or something to help carry him through the Worlds Toughest Mudder this weekend.
This is the last day for sign up for Andrea Bath RHN Group Nutrition Coaching. There is a lot of value in these classes, please help make this happen by spreading word outside to anyone you know that might be interested, thanks!
Med Ball Warm-up (No Measure)
With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
Junkyard Dog Warmup (No Measure)
With a partner:
Hop the extended arms and legs of your sitted partner 10 times, then switch. Then Hop over crawl under your partner 10 times then switch.
2 Rounds all together.
Hip mobility work in the warmup time remaining.
Banded Good Mornings (No Measure)
3x 20 Banded Good Mornings. 90 second hip stretch between sets
Move quickly through the banded goodmorning reps, keep your back flat and squeeze the glutes!
Deadlift (5 5 5 5 5 )
Metcon (AMRAP – Rounds and Reps)
Complete AMRAP in 8 minutes of:
3 KB Swings
6 KB Swings
9 KB Swings
12 KB Swings
15 KB Swings
18 KB Swings
21 KB Swings
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.