Thurs

Main – CrossFit

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The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Around the World (No Measure)

5 movements @ 70%

1 min each for 30 min

Mobility/Skills

Metcon (No Measure)

6:30 pm Mobility class

A) Dynamic squat / cossack , shin roll, shoulder girdle mobility / Lat stretch

B) Front lever / ring progression work

C) Gut smash / psoas mobilization