Thursday February 20th, 2014

CoreFit:

2 Sets of the following: 30 Minutes Total

3 Minutes of the following:
5 Deadlifts w/ KB - moderate
5 Box Jumps

Rest 2 Minutes

3 Minutes of the following:
5 DB Push Press
10 Walking Lunges

Rest 2 Minutes

3 Minutes of the following:
Max Meters on Rower

Rest 2 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.