http://www.marksdailyapple.com/how-to-regain-and-maintain-hip-mobility/#axzz2smJgYjmc
Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– good morning
– wall squats
– wall angels
– double under

FITNESS-
A. DL x 4 x 3 sets, rest 90 sec
+
15 min amrap
3 plank walk
30 meter FW
15 sit ups
30 air squats

PERFORMANCE-
A. DL @70% x 4 x 3 sets, rest 90 sec
+
15 min amrap
3 wall walks
30 meter FW (70/55)
15 sit ups
30 air squats

SAVIN ROCK CROSSFIT SCHEDULE-
Monday: 6AM,  9:30am*, noon*, 4:30pm, 5:30pm, 6:30pm
Tuesday:6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Wednesday:6AM,  9:30am*, noon* 4:30pm, 5:30pm, 6:30pm
Thursday: 6AM,3:30pm, 4:30pm, 5:30pm, 6:30pm
Friday: 6AM, 9:30am*, noon*, 3:30pm, 4:30pm, 5:30pm, 6:30pm
Saturday: 9am,10am
Sunday: 10a

*new additions




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