Wednesday, 30 September, 2015 – CrossFit Agoge

Wednesday, 30 September, 2015

Alumnus

Alumnus

Workout of the Day:

Group Warm Up:

Medbal Warm Up

Mobility Day:

All exercises for 2 min each

T-spine Smash: Overhead extension bias (p238)

First rib mob (use LAX ball – p247)

Anterior compartment smash (p 265)

Banded Elbow Distraction (p 282)

Low back smash (p 290)

Single-leg flexion with ER bias – Opt 2 (p 306)

Trailing leg hip extension- Opt 1 (p 335)

Adductor smash (p 340)

Plantar surface smash (p 393)

1 Response

KB

September 30, 2015 at 5:19 pm

Wednesday WOD@H:
Death by (capped at 10 min)
Back squat (65#)
Good Morning (65#)
Alternate DB Split jerk (both sides – 30#)
*Hung on to 5’s for the second 5 min. In my attempts to get the Split jerks done, I believe I have invented a new spastic dance move for the Halloween party.