12/29/2011

Warm Up:

Jumping jacks for 5 minutes. Take breaks when needed — remember it’s a warm up.

Mobility WOD – find a sore spot and tack and floss it for 2-5 minutes! Use a roller, tennis ball, elastic bands…etc. Sore shoulder, hamstring, quad…etc, mash the crap out of it. After you’ve worked the area check range of motion, do you see a difference?

Xfit WOD:

Run: 2-3 x 1M TT, rest 7:00 between each effort
or
Bike: 3-5 x 5k TT, rest 5:00 between each effort
or
C2 Row: 2-3 x 2k TT, rest 7:00 between each effort

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