Wednesday’s WOD

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CrossFit Uncensored – CrossFit

Warm-up

W3: Partner Med Ball (No Measure)

200 M medball run

10 reps each partner of:

MB Burpees

MB sit-ups

MB front squats

wallballs

200 m medball run

*split work as needed

Mobility & Dynamics

Trainers Standard

Metcon

C1: Metcon (AMRAP – Reps)

18 min of EMOM (alternate rounds with a partner) – in one minute perform:

5 burpees

Max rep Wall Ball 25/20 10ft marker

*Then rest 1 minute while your partner does the same.

C2/RX:

5 burpees

Max rep Wall Ball 25/20 10ft marker

C3:

5 burpees

Max rep Wall Ball 20/14 9ft marker

C4:

5 burpees

Max rep Wall Ball 10/8 8ft marker
Please wipe the wallballs down after use. Thank you!

Cool-down (if time):

Tabata Hollow Rock (No Measure)

Tabata Hollow Rock

*8 cycles / 20 seconds of work/ 10 seconds or rest

Recovery

Class together using small foam rollers.

CALVES Put the roller under a calf. Rest your other foot on the floor. Roll from the ankle to below the knee. Rotate the leg in, then out. Stack ankles to add pressure.

ILIOTIBIAL BAND Lie on your side with the roller near your hip, rest your other leg’s foot on the floor. Move along your outer thigh. Increase pressure by stacking your legs.

PIRIFORMIS Sit on the roller and place one foot on the opposite knee. Lean into one buttock and roll forward and back, using your supporting leg to control the pressure.

HAMSTRINGS Place the roller under your thighs. Roll from the knees to the buttocks. To increase the pressure, roll one leg at time, turning your leg in and out.

ADDUCTORS Lie on your stomach with one leg extended slightly to the side, knee bent. Place the roller in the groin area of the extended leg and roll the inner thigh.

QUADRICEPS Lie on your stomach with a roller placed under the front of your thigh and slowly roll up and down from the bottom of your hip to the top of your knee.