11
Mar

WOD: Monday, March 12, 2018. New Week!!

By: Michelle Stafford Leave a Comment

LOVE OUR CFOS FAMILY!!!

MAIN – CROSSFIT

A NEW and exciting Foundation’s Crew starts this week!! We will be welcoming David, Tim and Dana to our CrossFit OutSpoken Family!! We are honored and pumped to be part of their health and fitness journey!!

WARM-UP:

* DROM: Dynamic Range of Motion  

* Mobility: Shoulders / Hip Flexors

* Movement Review:

  • Overhead Dumbbell Lunge
  • Sit Ups

CONDITIONING:

WOD:

 12 Minute AMRAP……

– 20 reps., Sit – Ups 

– 10 reps., Left-Arm Overhead Walking Lunges #60 / #40

– 10 reps., Right-Arm Overhead Walking Lunges #60 / #40

Measure: Rds. and Reps           

Goal: Athletes will move through this workout quickly, challenging pace and building capacity. This couplet will challenge unilateral stability, overall flexibility and midline strength.

Appropriate Scaling:  Athletes will be scaled to in load and progressions to allow for a quick pace that can be sustained within strong positions.

Post WOD Cool Down

* Row 400 Meters @ 50% Pace, or walk 400 Meters.
* Hip Flexors – Couch Stretch – 2 min.
* Seal Stretch – 20 Sec. x 2.
* Shoulders – Theraband

DAILY THOUGHT

“My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humor, and some style.” Maya Angelou

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