CoreFit:
7 Minutes @ 90%7 DB Push Press
14 Walking Lunges
250m Row
+
Rest 4 Minutes
+
7 Minutes @90%:
7 KB Swings
20 Cals Airdyne
+
Rest 4 Minutes
+
7 Minutes of the following:
40 Single Unders
5 push ups
250 Meters Row
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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