CrossFit WOD 3/2/17

Once again in anticipation for The Open WOD, 17.2, being released tomorrow evening and us performing it Friday, we are doing an “active rest WOD”. I am sure most of you, last week, experienced the need to have a fresh, recovered body going into Friday’s WOD. So come in and do some proper Mobility and Recovery.

**Remember about Friday Night Lights for 17.2 from 5-7ish pm followed by Torched Hop after. We had a lot of fun last week. Let’s do it again!!!

Warmup:
Run/Row 400m
3 rounds of:
30 Jumping Jacks
20 Squats
10 Pushups

Mobility:
Posterior Chain w/ bands- 5 minutes
Shoulders (banded and PVC)- 5 minutes
Hips and Knees- 5 minutes

Recovery WOD:
4 RFT:
Run 400m
Plank 1 min
Row 500m
10 Hollow Body Rocks

Posted in Workout of Day