MONDAY
200m row/run/ride/erg
Calf pumps, boot strappers Banded glute and shoulder activations Air squats with a plate; ankle rocks and thoracic twists M/climbers into burpee squats
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Mobility Movement warm-up
10 Minutes
· Ankle flexion · Shoulder activation · Elbows forward · Bum back and down · Bring Sally Up – Squats
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WOD
CrossFit Mayhem Benchmark
For Time
15 Minute CAP
· Tabata Back Squats (RX 42½/30 Kg) · 20 sec Work/10 Sec Rest · Continue until 100 Back Squats are completed · May use squat rack or hold in the back rack position · DO NOT sacrifice form for speed!!!
Then: Recovery 100 Calories OR 1 Mile Run
Stimulus: · Consistent Sets · Challenge yourself
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