Chipper Fri-YAY!

November 22, 2019

And Chipper Friday has arrived!! Here is your Friday WOD and pre-WOD mobility work...

 

Friday Nov. 22, 2019

 

CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm)

 

Lower body Warm-up:

MOBILITY & ACTIVATION

 

1:00 Pigeon L

1:00 Pigeon R

20 X Reverse Lunges (10/ea.)

1:00 Standing Straddle

10 x Cossack Squats (Lateral Lunge 5/ea.)

 

THEN, 2RDS w/ a KB:

 

10 x Russian KB Swings

5 x TEMPO Single Leg Deadlift L

5 x TEMPO Single Leg Deadlift R

5 x Weighted Hip Bridge w/ KB

10 x Scorpions (5/ea.)

:30 Single Leg Knee Hug L

:30 Single Leg Knee Hug R

:30 Bottom Goblet Squat Hold

 

WOD:

 

For time:

45 Wall Balls 14/20

35 DB Snatch 35/50

25 SDLHP 65/95

15 Clean & Jerk 95/135

10 Overhead Squats 95/135

20 OTB Hops

30 Front Rack Lunges 65/95

40 Ab-mat Sit-ups

500m Row

 

 

 

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