Recovery WOD. Show up and see the movements.
4 rounds for time 10 Toes to bar-strict 10 Single arm DB Press R&L 30/20 60 second Goblet squat bottom hold 30/20 (15 seconds x4 or 10 seconds x6, rest as needed between holds) 200M run or 250M row Warmup: CrossFit Warmup 10×3 Mobility & AfterWOD: Coach’s Choice
If you missed Thursday’s Deadlift 1 rep max workout, you can choose to do it today. Or Friday Surprise. Show up and see what’s on the board.
Deadlift 5-5-3-3-1-1-1 to find 1 rep max. Must maintain proper form on all reps. Use a belt over 90% if necessary. Simple 8 minute conditioning piece to follow.
Recovery WOD 1—>10 up ladder of 1x Box jump 2x calorie row 3x KB swing 55/40 Substitute burpees for KB swings on the 5’s & 8’s * If you missed Tuesday’s 5RM push press wod, you can do it today before your Up Ladder WOD. Thursday: Deadlift 1 rep max. Be there.
Strength: Push press to 5 rep max Conditioning: Db Wallball shots 21-3-6-9-12-15-18-21-24….. AfterWOD/Cool down: AB/Core Warrior Stage 1 is now underway. Get on with it. You have 30 days to complete the A,B & C WODS four times each to pass on to Stage 2.
AMRAP in 20 minutes of 15 deadlift 135/95 15 hand release pushup Run 400 meters @ 6:00 and 14:00 Warmup: CrossFit Warmup 10 reps x3 AfterWOD: Coach’s Choice