Mobility
Too many of our CFS athletes are either coming late to class or using the 5 min Foam Rolling period to only chat with friends. I certainly want you all the chat but please take advantage of this time and improve your tissue quality. All too often, the members who ask me how to address an achey joint are also those who don’t foam roll aggressively before class. Here is the focus for your first 5 minutes of class today.
Skill/Strength
Back Squat – Build up to 1 heavy set of 5 reps. Use approximately 70 to 80% of your max.
WOD
1 Round For Time (15 Min Time Cap)
21-15-9
Overhead Squats (95/65) Rx+ 115/75
Box Jumps (24/20)
-immediately followed by-
21-15-9
Thrusters (95/65) Rx+ 115/75
Burpees
Two very strong Russian men…squatting (each red plate is 55 lbs)