CrossFit Tribe

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands and T-spine/2 Minutes – lax ball shoulders, traps, pecs and triceps
Mobility: 10 wall angels, 10 oh band pull aparts, 10 face band pull aparts, 200m overhead carry (45/25)
Dynamic Warmup: Coach’s Choice

Strength: 15 Minutes to Establish a Press 1 Rep Max

Metcon – 4 Rounds For Max Reps:

30 Seconds Max Calorie Row
30 Seconds ME V-ups
30 Seconds ME Renegade Row (45/25)
30 Seconds ME Strict Ring Dips (Sub Push-ups)

*1 Minute Rest After Each Round.  Post total reps for each round…

Buyout – 1 Minute – Pec stretch (30 seconds each side), 1 Minute – Internal rotation stretch (30 seconds each side), 2 Minutes – Pigeon pose (1 Minute each side)

Tuesday 9/18 WOD:

Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, quads, IT bands and T-spine/2 Minutes – lax ball T-spine, glutes and hamstrings
Mobility: 2 Minutes – wall squat stretches, 30 monster band walks (10 lateral, 10 forward, 10 reverse) 10 monster band squats
Dynamic Warmup: Coach’s Choice

Strength: 20 Minutes to Establish a Back Squat 1 Rep Max

Metcon – AMRAP 10 Minutes:

100m Run
10 Walking Lunges
10 KB Swings (53/35)25 Double Unders
25 Double Unders

Buyout: 2 Minutes – Band hip flexor stretch (1 Minute each side), 2 Minutes – Band hamstring stretch (1 Minute each side)

Elements Class

Skill: Pull-ups/Kipping

Strength: Weighted Pull-up 3-3-3-3-3 (Deadhang, band assisted or ring row as needed)

Metcon: 5 Rounds For Time:

5 Deadlifts (225/135)
10 Burpees