Main – CrossFit
No make up today….rest up for 15.1
1k row (No Measure)
Easy pace….Z1
Easy skill work (No Measure)
Pick 2 movements and work on them
Pick 2 gymnastic movements or 1 gymnastic and DUs….
Mobility/Skills
Metcon (No Measure)
Mobility/Skills w/ Rich
Thursday @ 6:30 pm
A)Warm-up
3 rounds
10-GHR
10-Active hang (front lever practice)
10-Squat therapy (3 pos. box squat)
10-Dead bugs (thanks Dawna)
B)Mobility (2 minutes / side)
T12 mobilization w/ belly breathing
Couch Stretch
Banded Lat Stretch
Kettle bell Pec smash
Gut mobilization
Box ankle mobility
Dynamic Squat
C)Skill/activation
Ring Progression for MU