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Thursday 180419

Thursday 180419

We would love to see all of you come out to Roy CrossFit on Saturday between 8 and 1pm  to support our LCF Athletes who are competing in the Festivus Games!!  

6:15 STRIKING  WOD

Dynamic Warm-Up – Mobility
Prepare  for..  

A. WOD:
1000 M Run
50 Slam Balls 45/30
1000 M Run

* Scale to 800 0r 600 as well as weight of slam ball

ROMWOD:
Seated Cross Shin
How to Cross My Legs for a Yoga Pose : The Body Melt

Seated Forward Fold
How to Avoid Yoga Injuries : Yoga Seated Forward Fold

Toe Pose
Toes Pose

Supine Pigeon
Supine Pigeon Pose (Supta Kapotasana): Yoga for Beginners | Triyogam Series

Supine Twist
Supine Twist


STRONGMAN:
Max stone carry anyway possible

Then

30 min
Stone carry on shoulder x25M
Stone squat x5
Stone carry opposite shoulder x25M
Stone good morning x5

Then

Row 1000M time trial

Cool Down: Ride-Row 3-5 minutes flush, static stretch upper & lower body

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