Jul 27, 2012
Friday 7/27
WODIFY now at Crossfit Tribe!
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders
Mobility: 2 minutes – wall quad stretch (1 minute each side), 10 monster band wall squats
Dynamic Warmup: Coach’s Choice
Strength: Back Squat 3-3-3-3-3
Metcon - 3 Rounds For Time:
200m Run
1 Rope Climb
30 Walking Lunges
1 Rope Climb
200m Run
Buyout – 2×10 half kneeling chop (5x each side), 2 minutes calf and ankle mobility
Saturday 7/28 WOD:
Metcon – “Partner WOD”
AMRAP 20 Minutes:
200m Run
6 Overhead Squats (115/75)
12 Burpees
