Tuesday 1-30-18

Box Brief:

THE OPEN IS UPON US!

Please take 2 min to read about it here – you will hear about it repeatedly for the next several weeks. http://reebokcrossfitbarecove.com/2018-intramural-open/

We have had a pretty intense month of training! Today is a day where athletes can do some work at lower intensity and/or work on some skills of their choosing. There will also be a low skill conditioning option, but try to come to class prepares with a skill you would like to hone in on.

WOD

1) Skill Portion (20 minutes)
Athletes can pick any movements that they want and work on technique.
Some options might be:
Squat Snatch at light loads
Muscle Ups
Handstand Push Ups
Rope Climbs

2) Low Skill Workout (15 minutes)
4 Rounds
Row 200 meters
100 foot single arm farmers walk right
100 foot single arm front rack walk right
100 foot single arm farmers walk left
100 foot single arm front rack walk left
25 air squats
*Use a 70/53 lb kb for the walks

5) Mobility Routine (15 minutes)
a) 2 rounds each leg
30 seconds couch stretch

b) 2 rounds
1 minute wall ball T-spine stretch
1 minute foam roll lats

c) 2 rounds
1 minute super hip stretch right
1 minute super hip stretch left

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