STRUCTURAL WORK, THEN METCON OR MOBILITY?

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WORKOUT OF THE DAY

CONDITIONING
Team of 3 bike flush
As a team of 3:
120 cals on the airbike
*Every time a team member comes off the bike, that team member must complete a 200m run

STRENGTH
A. Structural balance and holds
4 sets:
12 Single Leg KB deadlifts (6 each leg)
1 minute straight arm plank
30s rest between supersets
B. With a partner:
40m KB carry (overhead/overhead)
40m KB carry (overhead/front rack)
40m KB carry (front rack/front rack)
Rest while partner works. Choose a load that is heavy but sustainable, as in you shouldn’t have to break the 40m up.
CHOOSE YOUR OWN ADVENTURE – METCON OR MOBILITY?
Optional METCON
3 rounds of
10 frogs
10 mustangs
10 kick-sits
Then: 800m run
Then: 3 rounds
10 frogs
10 mustangs
10 kick-sits
Optional MOBILITY
5 minute deep squat
2 minutes each leg couch stretch
2 minute deadhang
2 minute wall squat groin stretch

 

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About AB

Crossfit Coach

Posted on March 7, 2019, in WOD. Bookmark the permalink. Comments Off on STRUCTURAL WORK, THEN METCON OR MOBILITY?.

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