18
Oct

Free Intro this Saturday!!

By: Michelle Stafford Leave a Comment

CrossFit Outspoken – CrossFit

Free Intro this Saturday @ 8:30AM!!

DROM: Dynamic Range of Motion (No Measure)

Mobility

* Posterior Chain

Deadlift (5 x 5 – Work to Goal Weight)

Tabata ROW !! (2 Rounds for distance)

WOD:

Tabata Row x 2

**Rest 4 MInutes BTW Attempts**

Measure: Meters (ea. rd.)

Tabata consists of 4 minutes total time, broken up into 8 rounds, 20 sec. ON / 10 sec. OFF.

Post WOD Cool Down

* Row 400 Meters @ 50%

* Pike / Straddle: 2 Minute x 2

* T Cross – Posterior Chain

Supplement Work – Post WOD

Skill Work:

10 Minute EMOTM

* 3-5 Reps.,Handstand Push Up – Scaled Appropriately

Daily Thoughts

“The best way out is always through.” ~Robert Frost

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