For those of you who missed out on Craft Night, we had a blast!! Amy and her master-craft she made in one evening. 

Dynamic Warm Up- Mobility Prepare for:

A. Strength:

E5MOM total 15 minutes
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Side Plank 6x 30 secs

B. WOD: The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest

C. Cool Down/Accessory Work:
Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch.
Glute Stretch Hold 1-2 mins per side.
Foam Roller (back, etc.)

 

 

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