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)

Mobility/Skills w/ Rich

Thursday @ 6:30 pm

A)Core Warm-up

3 rounds

10-GHR

10-Active hang

10-Squat therapy

B)Mobility (2 minutes / side)

Couch Stretch

Banded Lat Stretch

Kettle bell Pec smash

Gut mobilization

Box ankle mobility

C)Skill/activation

Ring Progression for MU