Friday 3-10-17

Coach's thoughts on today:
Just wanted to keep with last weeks total on Friday. Remember CrossFit is about being capable and that should include stuff you don't regularly practice. So today we're going to do the Odd Lifts Total. Tons of fun!

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Weightlifting

  • Odd Lifts Total

2 Hands Anyhow (Windmill) (1 Rep Max)
Zercher Squat (1 Rep Max)
Turkish Get Up (1 Rep Max)