3/7/18

Are ring muscle ups going to be announced this week?!

Video: What are CrossFit’s 9 Foundational movements? You should know this! See them here.

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Workout of the Day
1. WOD (23:00 – 43:00)
EMOM 20 minutes:
Minute 1: Row calories
Minute 2: Toes to Bar
Minute 3: Shuttle Runs
Minute 4: Thrusters (95lbs/65lbs)
Minute 5: Rest

*For the shuttle run: Set the distance at 25 feet. Down and back is one rep.
**Score is total reps.

L3 – TTB (95/65)
L2 – Knee-Raise (65/45)
L1 – Abmat Situp (35/15)

2. Flexibility and Core (43:00 – 60:00)
1) 2 sets on each side
Banded Ankle Distraction
0:20 seconds Center (knee tracking in line with foot)
0:10 seconds In (knee tracking over big toe)
0:10 Seconds out (knee tracking over little toe)

2) 2 sets each side
Banded Psoas Distraction
0:20 Upright
0:20 Reach back and across

3) 2 rounds NOT for time, with an abmat:
10 Tuck Crunch pass (optional v-up pass)
20 Russian Twists
30 Flutter Kicks with Pass

COACH AND ATHLETE NOTES:
Today’s WOD is long, but you’ve had some experience with 20 minute WODs back in 18.1 Stay consistent, avoid redline and try to keep your reps from round 1 the same, or bigger, on round 4.

Post your scores to the Whiteboard.