Friday 171208

I. General Warm-Up

1 RNFT:

2 “Perfect Stretch”/side

10 PVC OHS

10 Front-Back and Side-Side leg swings

3 Inchworms w/ Push-up and up-dog/down-dog

10 T-walks

Stretch ankles and lats :20-:30s

 

II. Workout Of The Day

With a partner:

20 Minute AMRAP

“Gym-Crap-Stics”

20 Pistols/30 “Shrimp squats”/40 Air Squats

20 HSPU/30 Pike push-up/40 Push-ups

20 GHDSU/Wtd. Abmat SU/40 Straight leg sit-ups

 

PERCEIVED INTENSITY - 7.5/10

 

INTENDED STIMULUS

All body-weight partner WOD. Split reps up however desired. If partners are using different scaling options for movements, just have each do half of the reps prescribed for said movement.

 

III. Accessory, Recovery, Community

1.      5:00 walk/bike/row

2.      Mobility of your choice

Crossfit Enhance