CrossFit Peachtree – CrossFit

Mobility

10-20min Foam/Lax Ball Rolling

https://youtu.be/RmGgYuMWf1A

*Focus on Quads, Calves, Glutes, Lats, Triceps, Traps..pretty much everything that’s tender

*Banded Spiderman 2-4min Each Side https://youtu.be/AVCGQ5NZ6uU

*Front Rack Stretch on a Bench with PVC 2min

*Gastroc&Solace Stretch on the rig 2min Each/4min per leg

Challenge

*10min Time Cap*

-Optional, continue to work on mobility if you need it

Max Height Box Jump (Distance)

Max Height Box Jump
*Flat footed, no steps backs

*Hands can’t touch the box

*Use plates to add height to the box

*Be careful! Have a spotter near the box. *Make sure the box is stable

Metcon

Or continue mobility work/ Work on weakness

Metcon (AMRAP – Reps)

6 Rounds

90sec on: 90sec off

Male

20-18-16-14-12-10 Calorie Bike

Female

16-14-12-10-8-6 Calorie Bike

AMRAP D-Balls Over the Shoulder 100/70 in remaining time
*Score is the Number of D-Balls

*Scale: D-Ball Deadlifts or use a smaller ball

WODs