Schedule announcement: This Saturday we will be taking a trip up to Red Rocks for Class. There will only be one class at 9 am. These days are always a blast, come out and enjoy a day of fun in the sun!!!
Essentials
| Strength/Skill: |
| Warm Up:
3 Rds NFT:
Strength: |
| WOD: |
A) In 5 minutes, complete the following:
Rest exactly 5 minutes B) Complete as many rounds and reps as possible in 5 minutes of:
Rest exactly 5 minutes C) In 5 minutes, complete the following:
Rest exactly 5 minutes D) Complete as many rounds and reps as possible in 5 minutes of:
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| Additional: |
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Performance
| Strength/Skill: | |
| Warm Up:
3 Rds NFT:
Strength: Skill: |
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| WOD: | |
A) In 5 minutes, complete the following:
Rest exactly 5 minutes B) Complete as many rounds and reps as possible in 5 minutes of:
Rest exactly 5 minutes C) In 5 minutes, complete the following:
Rest exactly 5 minutes D) Complete as many rounds and reps as possible in 5 minutes of:
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30 Wall ball shots
30 Pull-ups 30 Push Press [75/55] 30 Burpees – See more at: http://www.crossfitdistinction.com/#sthash.OgS9Mn7X.dpuf |
| Additional: | |
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Competition
| Strength/Skill: |
| Warm up:Strength:
Skill: |
| WOD: |
| Recovery Day A) Mobility and Maintenance * Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. * Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.B) Nutrition Preparation * Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.C) Mental Restoration * Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries. |
| Additional: |
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