Monday 160502

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Congrats to Christa on baby #3!! Christa did her last pregnant WOD last Monday and had her little girl on Friday after just a few pushes. The nurse jokingly asked her if she did CrossFit and Christa proudly responded YES!! If you missed it, there was a news report on Fox 13 about CrossFitting while pregnant and is it dangerous….I was pleased to hear the MD say that those women who DO NOTHING during pregnancy put their babies at MORE RISK than those women who CrossFit! :-)

Dynamic Warm-Up – Mobility
Prepare for..

A.
WOD
1 mile farmer carry. 60% of Body weight.
Each time you set the KB down, 10 burpees.
*Scale weight/distance as needed for smooth progression on A.  Ask your coach for help.
*Straight up hard /mental work that will produce great gains.

COOL DOWN/RECOVERY:

Accessory Work
4x 10-13 1 Arm High Pulls moderate weight. KB or DB
in-between each set do
20 V-ups
45 sec plank hold with weighted plate is possible

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Choose 1 Static hold to do this week 2×1 minute of:.
L-Sit
Hand stand
Rings
Squat
Supinated Bar Hang

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