11.14.2019
- crossfitanthology
- Nov 13, 2019
- 1 min read
WARM-UP
1) Row 500m
2) Crawling Warm-Up
3) KB Sumo Stretch
4) KB Adductor Smash
STRENGTH: Floating Sumo Deadlift, 5RM of day in 5-7 sets; do 2-3 working sets w/5RM of day
ACTIVE MOBILITY
1) Frog Stretch
2) Barbell Quad & Calf Smash
3) Pelvic Reset
4) Low Back Press-Ups & Glute Stretch
WOD: Perform 4 rounds of the following:
MIN 1: D Ball Cleans, ME reps – 30s, D Ball Bear Hug Squats, ME reps – 30s
MIN 2: Forward Bear Crawl, 30s + Backward Bear Crawl, 30s – ME distance
MIN 3: Sled Push, ME distance
MIN 4: REST
COOL DOWN
1) Recovery Walk for 2-minutes immediately following WOD
2) Core Work: Strict KTE’s, 5 reps + Kipping KTE’s, ME reps for 3-4 sets
3) Foam Roll (10 passes per area)
4) V Stretch (2-3 minutes, relaxed hold)
5) Individual Mobility