WOD Blog

Thu, Nov 14

Most Recent Benchmark:
FRAN 9/20/19 on Sep 27, 2019 (48 days ago)
Warm Up: WARM UP 11/14/19SHRED 11/14/2019Metcon: METCON 11/14/19

WARM UP 11/14/19


Warm Up: Check In
GROUP WARM UP

Spend first 3-5 minutes foam rolling, especially quads, calves and other sore areas.
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Shuttle Jog-120 m  
Bike-12/9 calories
Row-250/200 m
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Stationary Inchworm Into Upward Dog-5 reps
Thumbs Up-10 reps
Breaststrokes-10 reps
Groiner Stretch-30 secs R/L
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Supinated Hang-30 secs
Arch Hollow-10 reps
KTC or TTB-5 reps
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Begin Metcon


GROUP COOLDOWN

1-2 sets:
Groiner Stretch-1 min R/L
Modified Hurdlers Stretch-1 min R/L





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