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And that’s a wrap! We had so much fun doing The CrossFit Games Open for “fun” this year and competing alongside the members of Letrono CrossFit and having something to do each Friday with spirit themes and attending our Friday Night Throwdowns each week. Congrats to everyone who put themselves out there and participated ‪#‎InTheOpen‬ this year! Hopefully, those of you who were on the fence of signing up have NO regrets!! Our community is the BEST!!!

Letrono CrossFit Custom OPEN Leaderboard- http://games.crossfit.com/lboards/displayLeaderBoard?id=1064116&numberperpage=10&page=1

Structura Mobility and Recovery tips to help you recover from 16.5 Mobility and recovery tips for 16.5

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A. Run
4 200m sprints rest is the walk back to the start line
2 100 m sprints
1 x 400m max effort, Record 400m time.

B. WOD
In teams of two, one person working at a time:
AMRAP 12 min
DB Snatch 70/50, 50/30, 30/10
Burpee
Toes to Bar
First person 1-1-1, second person 1-1-1, first person 2-2-2, second person 2-2-2…

*Scale weight of movement as needed for progression and smooth speed through A.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Strength:
B.
See White Board

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