SUNDAY WOD 6/7/15

6
Jun

SUNDAY WOD 6/7/15

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Congratulations to Coach Cat Ramirez on her 1st Place, Gold Medal finish, at the 2015 Pan American Masters Weightlifting Championships!
CrossFit WOD
FITNESS + PERFORMANCE + BOOTCAMP


Recovery Day or Make up a WOD you missed or Boot Camp WOD

A.
Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

B.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

C.
Mental Restoration
* Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.

Boot Camp WOD
INTENSITY

A.
6 Min AMRAP
10 Leg Raise + Pike
10 Ring Dips

-1 Min Rest-

B.
6 Min AMRAP
10 Lateral Box Step Overs
10 Burpees

-1 Min Rest-

C.
6 Min AMRAP
10 Ball Slams
10 X Sit Ups (1,2,3…)

-1 min rest-

D.
6 Min AMRAP
10 Jumping Lunges (1,2,3…)
10 Alternating KB CNJ (1,2,3…)