WOD – Friday 11 December 2015
CrossFitRest and Recovery
- Strength:
Shoulder Press
4-5 heavy sets
Strict Press: work up to a 3-5 rep max, then:
complete another 3-4 reps Push Press, then:
complete another 3-4 reps Push Jerks - WOD:
12 minute AMRAP
15 Push-ups
15 Ring Rows (feet on box)
10 Box Jumps
50 Double Unders
- Mobility and Maintenance:
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. - Nutrition Preparation:
Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week. - Mental Restoration:
Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
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