Fitness and Performance
4 sets NFT:
Alt DB shoulder press x 6-8 each
Bridge hip press x 5-8 (pause at top)
Active bar hang x 20-30 seconds
Band lateral duck walks x 10 ea
10 minute AMRAP
10 KB Swings
Front Rack KB walking lunges x 1 length
10 Burpees
Sport
Well the CrossFit Open 15.5 WOD is a lot like our Monday workout. You should have a good idea of pacing from that effort.
10 minutes:
Figure out your favorite rower and the proper damper setting to maximize your calories
Testing plan will be given in class
10-15 minutes:
Hip, ankle and Front rack MOB
Direction will be given in class
10 minutes:
Design the proper rep scheme for your thrusters…if going UB is not possible? Building a structured plan around each piece is essential. # of sets and rest times will need to be managed very well.
For testing:
27 Calorie Row
27 Thrusters (10-9-8??)
