Custom CrossFit Programming: Thursday, 1/8/15

5min EZ AD Warmup


5min Foam Roll Calves – 2.5min per leg


5min Foam Roll Quads – 2.5min per leg


Do your long ass PT
– clamshells w/ theraband, 3 sets of 10
– ankle side-stepping w/ theraband, 3 sets of 10
– goblet squats w/ 20#, theraband above knees, 3 sets of 10
– all fours, wrap band behind both legs just above knees, pull on left and right band, 2 sets of 10 each side
– all fours, wrap band behind one leg just above knee, pull band with that side arm and kick back (not too far; keep spine neutral) with opposite leg, 2 sets of 10 each side
– glute bridges, hold for five seconds at top concentrating on using glutes only, 3 sets of 10


5 Rounds @ 70%
Wallball Carry – 100m – 20#
Single Arm KB Swing x 5 – Left – 12kg
Single Arm KB Swing x 5 – Right – 12kg
5-8 Pushups w\Barbell In Rack
8:58. So glad we increased to five rounds from three. Was great! The KBS was just enough hard work to keep my heart pumping. Maybe next time we can run/jog instead of walk the wallball!

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