Monday's WOD and Mobility!

August 30, 2015

Another great week ahead!  Here are your Monday WODs and mobility!

 

Monday Aug. 31, 2015

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Mobility Monday!

 

CrossFit (6am/7am/10am/12:15pm/5:30pm)

 

Warm-up:

8 Rounds of:

100m Run

1 Ladder Drill

 

Mobility: IT Band

 

 

 

Stretches:

- Box Pigeon

- TFL Smash

 

WOD:

 

"Jack"

 

20 min. AMRAP:

10 Push press 75/115

10 KB Swings 35/53

10 Box jumps 20/24

 

Post-WOD: Low back and glute work

- 10 bridges

- 10 SL bridges (right) + 10 lower and raise with hips high

- 10 SL bridges (left)) + 10 lower and raise with hips high

- 20 superman bends

 

 

Endurance WOD (6:30pm)

 

4 RFT:

400m Run/Row (alternating rounds)

40 Marching Lunges

4 Unloaded ManMakers

 

Cash-out: 400 Unders

 

 

On-Ramp (7:30pm)

 

 

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