5
Jan

WOD: Jan. 5, 2017.

By: Michelle Stafford Leave a Comment
Big thanks to Aaron, Eva, and Rachel for coming to our Family and Friends Day!!

Big thanks to Aaron, Eva, and Rachel for coming to our Family and Friends Day!!

MAIN – CROSSFIT 

The DAY has come to share your CFOS Journey with others, let’s impact as many as we can!! Can’t wait to meet everyone, going to be a great time!!

You never know who’s life you may change for the better:) Even if they don’t join, we may be able to inspire them to do something else in the realm of health and wellness.  Let’s create positive impact!!

WARM-UP:

* DROM: Dynamic Range of Motion – (10 Minutes)

* Mobility: Shoulders   ( 5 Minutes)

* Bar Warm-Up / Movement Review: Pull-Up, Step-UP, Sit-Up

CONDITIONING:

CFOS Family and Friends Day WOD

Teams of #2

Reps., are to be split equally between partners.

18 Minute AMRAP:

*200 Meter Partner Run
*20 Pull – Ups
*20 Step – Ups
*20 Med. Ball Toss Sit – Ups

Measure: Rds. and Reps.

***We be scaled to ALL LEVELS***

Post WOD Cool Down

* Walk 2 Laps
* Theraband – Shoulders
* Lateral Lunges -16 reps.

Supplement Gymnastic Work – Post WOD

“REST”

DAILY THOUGHT

“It’s only after you’ve stepped outside your comfort zone that you begin to change, grow, and transform.”  ― Roy T. Bennett

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