Thursday- March 26th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Pec Stretch x :30 each

A. Three sets of:

Tempo Bench Press x 5 reps @ 21X1 (2 sec descent, 1 sec at bottom, explode up, 1 sec at top)

Rest 45 seconds

Band-Resisted Face Pulls x 8-10 reps @ 2111

Rest 45 seconds

B. “Helmet Hair”

5 Rounds:

5 Dumbbell Strict Press (35s/25s)

10 Strict Pull-ups (Ring Rows)

100’ Walking Lunge

20 AbMat Sit-ups

C. Mobility and Maintenance- can be done at home if needed- but do it!!

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. (Posters or YouTube videos)

* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

-ALTERNATE WORKOUT: NO EQUIPMENT NEEDED-

A. “Walk the Line” 5 Rounds: 60 Double Unders / 90 Single Unders 40 Step-back Lunges 20 Burpees

B. 3 Sets of:

1:00 Left Elbow Plank

1:00 Right Elbow Plank

15 Hollow Rocks

C. See "C" above

*or see https://www.crossfitinvictus.com/category/wod/fitness/ for another option

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