CoreFit:
Five sets for times of:
350/300 Meter Row
10 Dumbbell Ground to Overhead (45/25 lbs) ----use less if needed. One arm, snatch it or CJ it.
10 HR push-ups
Rest 4 minutes
CrossFit:
Make up Wednesday's workout or practice some skills. keep the volume low.
25-30 mins @ Z1 on Airdyne
+
stretch and mobility.
notes : CrossFit group this is the PERFECT day to come in and get some of the good mobility work in we have talked about improving. Mobility won't change by working out more or harder. It only changes with a concentrated effort to incorporate it on a consistent basis. Get it in daily and really mobilize on Thursdays and we will see change in a few weeks. Then we will see strength improvements as you are able to improve your positioning.
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