25 March 2016

legitness ...

legitness ...

Article: 5 Cardio Alternatives

Warm-up
Run Around Bldg (~400m)
Row 500m, or
Bike 1km

5-5-5-5 (x 2-3)
Empty Bar: Muscle Clean - Front Squat - Shoulder Press - Thruster

Mobility
T-Spine (balls)
Super Rack (band)
Banded Ankle Distraction (4 posn)
Couch Stretch

Metcon
Optional / suggested ...
3 rounds:
3 Thruster (Empty Bar)
3 Burpees

2 rounds:
3 Thruster (WOD wt)
3 Burpees

1 round:
3 Thruster (Wod wt + ... 135/95 65/45#)
3 Burpees

Row or Bike 2-5 mins easy pace, stay warm and loose ...

Rest 2-5 mins, then git-r-done

CrossFit Games Open 14.5 and 16.5 (Time)
For Time: 21-18-15-12-9-6-3
Thruster, 95#/65#
Bar Facing Burpees


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Scaled 65# /45#
Teen 45# / 35#
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