Wed: Splash Zone (CFNE)

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

Warm-up

DROM:

Jumping Jacks & Torso Twists

Cherrypickers & Arm Circles

Forward Lunges & Up/Back/Overs

Side Lunges & Air Squats

Lat Activiations & Hollow/Arch Swings

Strict Pull Ups (partner assisted)

Push Ups (from knees or box if needed)

Warm-up

ROWLING!!

Metcon

Stagger start or start half on Cash Out for larger classes.

Splash Zone (Time)

For Time:

1,500 Meter Row

150 Double Unders

10 Rounds of Cindy

Row could be subbed for a 800M run.

Rx+ is C2B & Weighted Vest for Cindy

Cash Out

MIDLINE

3 Rounds:

10 Barbell Rollouts

20 Elevated Glute Bridges

30 Second GHD Supine Hold

30 Second Superman Hold

Rest 2 minutes between sets.

Sets of the static holds do not need to be unbroken.

Mobility

Foam roll hamstrings, quads, & low back.

Use KB to smash calves.

Use lax ball to smash sub scap and pecs.

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