200m row/run/ride/erg

Calf pumps, boot strappers

Banded glute and shoulder activations

Air squats with a plate; ankle rocks and thoracic twists

M/climbers into burpee squats

 

 

Mobility

Movement warm-up

 

10 Minutes

 

· Ankle flexion

· Shoulder activation

· Elbows forward

· Bum back and down

· Bring Sally Up – Squats

 

 

 

WOD

 

CrossFit Mayhem Benchmark

 

For Time

 

15 Minute CAP

 

·   Tabata Back Squats (RX 42½/30 Kg)

·   20 sec Work/10 Sec Rest

·   Continue until 100 Back Squats are completed

·   May use squat rack or hold in the back rack position

·   DO NOT sacrifice form for speed!!!

 

Then:

Recovery 100 Calories OR

1 Mile Run

 

Stimulus:

·   Consistent Sets

·   Challenge yourself