CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

 Lisa

WHAT YOU DON’T KNOW ABOUT YOUR THYROID

WARM-UP FOR TODAY’S WOD

Jump rope (singles) or row to raise body temperature. (2-5 minutes)

Foam roll spine, lats and glutes (no more than a few minutes) then:

Band mobility exercises for the shoulders

Band mobility for lats

Dip Mobility (only if doing muscle-ups)

Hip Flexor stretch

Instep stretch

Ankle Grab Baby Breathing

kettlebell Good Mornings

Leg Swings

10 reps of the following: push-ups, sit-ups, squats, mountain climbers, goblet squats with kettlebells.

10 reps of dumbbell push press and dumbbell thrusters.

3 rounds of 5 wall ball & 10 double unders (or 20 singles)

Workout of the Day
Workout 15.3

Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups
50 wall-ball shots, 20-lb. ball to 10 feet
100 double-unders

SCALED: 50 wall ball shots, 200 singles

REMINDER:  For those performing muscle-ups….arms and legs must be extended while hanging from the rings and your feet may not touch the ground.  Arms at full extension means NO BEND in the arms prior to executing the muscle-up while you hang in full extension.

For complete workout standards, video and scorecard click here.

Post your scores to the Whiteboard.