CHOOSE YOUR OWN ADVENTURE DAY – MOBILITY OR METCON

“Talon” – our eagle mascot was immortalised on the brickwork of our first ever Box.

WORKOUT OF THE DAY

STRENGTH

A. 5 sets of:

5 Back Squats (@ 65%) with 2 sec down 1 sec up

B. 3 sets of:

5 Hang Cleans

***legs will be fatigued so keep it light – work on speed.

MOBILITY

Mobility corner with Reace:
A1) Single arm KB press, 2×5 each arm
A2) Single arm KB OH Backwards lunges 2×6 per leg (same arm same leg)
B1) Reace’s shoulder special
45 in each position
– Banded Lat stretch to side
– Banded Delt stretch
– Banded Pec stretch
C1) Pancake Hip stretch against wall 60seconds for 2 sets
D1) Cossack Lunge with single KB racked. 6 reps with one arm then 6 reps with other arm for 2 sets

OR

METCON

5 rounds of:

100m Run

10 Cal Assault Bike

10 Burpees

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About AB

Crossfit Coach

Posted on May 10, 2018, in WOD and tagged , , , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Comments Off on CHOOSE YOUR OWN ADVENTURE DAY – MOBILITY OR METCON.

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