May 23

Saturday, May 23, 2015

Due to the CrossFit Games California Regionals most of our coaches will be in del Mar supporting LG!   Only MDR will be open today, so be sure to check Wodify in advance!

Prehab:

Super rack stretch, 30 seconds each
Groiners, 30 seconds each
Posterior chain flossing, 1 minute each
Lat activations, 10 each position
Fire Hydrants, 10 each direction

Warm-up:

20 Mountain Climbers
10 T-push ups
10 Pike sit ups
20 Waking lunges

Cool down:

Pigeon, 1 minute each
Straddle, 1 minute
Cat stretch, 1 minute
Active hang, 1 minute

Skill

Row Review: Going over proper rowing form and technique.

Partner Conditioning

Teams of 3
500m Row
25 Pull-ups
25 Burpees onto a plate
25 Thrusters
400m Run

Notes:  You can’t move on to the next station until the person in front of you has cleared that station. The prescribed weight for the thrusters is 95/65lbs. Please scale pull ups to Ring Rows or banded pull ups.

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