Thursday 11.12.15 - No Excuses CrossFit

Essentials:
A.
Mobility
Standing Straddle x 3min
Half Seated Frog Right Side x 2min
Half Seated Frog Left Side x 2min
Twisted Cross Right Side x 2min
Twisted Cross Left Side x 2min
Forward Bend x 3min

B.
3 Sets
Row x 1000 meters
Rest 5min
*Treat all 3 efforts as Max all out, don’t hold back on number 1 because you have 2 more left

Fitness/Performance:
A.
Mobility
Standing Straddle x 3min
Half Seated Frog Right Side x 2min
Half Seated Frog Left Side x 2min
Twisted Cross Right Side x 2min
Twisted Cross Left Side x 2min
Double Leg Stretch x 3min

B.
3 Sets
Row x 1000 meters
Rest 5min
*Treat all 3 efforts as Max all out, don’t hold back on number 1 because you have 2 more left

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