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Jun

WOD: June 4, 2018. MONDAY SMILES!!

By: Michelle Stafford Leave a Comment

LOVE OUR CFOS FAMILY

MAIN – CROSSFIT 

LET’S MAKE THIS WEEK GREAT CREW!!

BRING YOUR BEST EFFORTS AND POSITIVE VIBES!!

WARM-UP:

* DROM: Dynamic Range of Motion 

* Mobility: Posterior Chain

* Bar Warm – Up / Movement Review:

  • Kettlebell Swing
  • Sit-Ups

CONDITIONING WOD:

BEST EFFORTS !! #strongertogether

50-40-30-20-10

  • Kettlebell Swing “53 / “35
  • Sit-Ups

Measure: Time            

Goal: Athletes will aim for completing larger sets of Kettlebells Swings, even challenging an unbroken capacity. Same applies for sit-ups, choose a pace that allows for minimal rest and continual movement.

Appropriate Scaling: Athletes will be scaled to a KB weight that allows for larger sets to be completed. Sit-ups will be scaled in progression and volume to allow for continual movement.

Post WOD Cool Down

* Walk 400 Meters
* Seal Stretch – 30 Sec.
* T- Cross – Posterior Chain

DAILY THOUGHT

“The resistance that you fight physically in the gym and the resistance that you fight in life can only build a strong character.” – Arnold Schwarzenegger

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