052918

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Warm Up:

  • Run 200m
  • Bootstraps x 10
  • Quad Stretch 
  • Calf Stretch
  • Pect stretch on rig
  • Air squats x 10
  • Shoulder Mobility
  • Ring Rows x 10
  • Ring Dips x 10
  • Hollow Rocks x 20
  • Supermans x 20

 

Mobility as a class:

  • 2 min Piriformis Stretch each side
  • :30 childs pose
  • 2 min Spiderman Stretch each side
  • :30 downward dog
  • 2 min Seated "V" stretch forward
  • :30 childs pose
  • 1 min "Thread the Needle" each side

WOD:

7 min AMRAP

  • 8 Shoulder to OH (95/65)  +(135/95)
  • 12 Sit-Ups
  • Run 100m

TODAY'S MINDSET

If you didi MURPH, use this as a recovery WOD. Relax into the stretching. No reason to go crazy on there AMRAP if your body isn't ready for it. Keep moving and don't over-do it.

CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com