Thursday 180301

I. General Warm-up

40 Jumping Jacks

10 Hinge+Reach overhead

10 Squats + Thoracic rotation each way on each rep

5 Inchworms

10 Scorpions each way


II. Workout Of The Day

Rx/Scale 1/Scale 2

5 Rounds For Max Cals/Reps:

1:00 Row

1:00 Lateral Burpees over DB

1:00 Bike

3:00 rest





Aerobic interval work to breath and sweat a bit before the Open workout tomorrow. Move directly from one movement to the next. You can get in groups and set-up stations, rotate through each movement (could have up to 6 people working at each station).


III. Accessory, Recovery, Community

1.      Couch stretch 3:00-5:00

2.      Banded shoulder front rack stretch 2:00


IV. Supplemental Work


A. Bent Over Barbell Row 5x8 @75-80%

Crossfit Enhance