CrossFit Green Bay

Thursday, March 8, 2018

Mobility With a Touch of T

Tonight brings us 18.3 and I don’t know about you but I’m excited as last week I got to do the workout with my lovely wife after the release and you know what I actually enjoyed it. My score says I may have enjoyed it a little too much but it was good enough for me. Anyways, if you want to come hang out, watch the release show and maybe even find yourself a judge and do er to er, 7 pm starts the show and working out shortly after. Eat some steak, broccoli, avocado, sweet potato and wash it all down with some water, rest well and let’s keep this open train rolling.
Happy Thursday!

Mobili-T #TheWODmother 🤗

Sylvia Christensen 2:55AM on Mar 8, 2018

1.) Mobility With a Touch of T
7 minute cap
reps of 3-6-9-12-15-12-9-6-3
Dumbbell Box Step-ups 25/15lb
Chest to Bar Pull-ups
Double Unders
12 minutes:
3 minutes per leg per bodypart
Lacrosse Ball Smash (LBS) Quads on floor
LBS Hamstrings on a box
EMOM for 7 rounds with 15 second transitions
10 Kettle Bell Swings 1.5/1 pood
10 Wallballs
Assault Bike 7/4 cal
12 minutes
LCB Tensor fasciae latae Muscle
Snow Man with a peanut
7 minute cap
21-15-9
Row, cal
Hand Release Push-ups
Dumbbell Thrusters 25/15lb
Remainder of time partner lat care
*2.) EMOM for 10 minutes 1 Snatch @ approx 75%
*3.) Accumulate 10 minutes of Free Standing Handstands or Handstands using a wall
*4.) 5 rounds
20m Sled Push 45/25lb
20m Sled Pull 2×45/45
*5.) 5 Split Jerk every 2 minutes for 10 minutes @ approx 55%
*6.) 3 rounds
12 Reverse Hyper
20 Oblique Banded Twist
10 Single Arm Dumbbell Press 50/35lb (5 each arm)