150226 Thursday

Main – CrossFit

Met-Con … Drink your H2O … Grab a towel … Get ready to work!

WARM-UP

25:00

8min … GPP

20 Elastic Good Mornings

15 BB Presses

10 GHD Sit-ups

05min … Individual Mobility Work

10min … Group Mobility: Fighter’s 12

@23:00 … Burgener Warm-up

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SKILL

05:00

Intro: 4 Square Hops

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WOD

15:00

Metcon (3 Rounds for reps)

“Fight Gone Bad”

3 rounds /1:00 each movement

Row for Calories

Sled Push for yards @25/45#

WallBall Shots

Goblet/Kb Step-ups

@35/53# to 20/24″

REST

RECOVERY

Spend remaining time working on mobility

~ PVC

~ Foam Rollers

~ Pain Ball

~ Elastic Bands

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