Thursday

CrossFit 190 – WOD

Warm-up

4 min jog

2x

10 Lunge w/twist

5 Inch Worms w/push-up

15 Jumping Jacks

8 Side Lunge

High knees down and back 10m

WOD

Metcon (No Measure)

EMOMx 16

Min 1: 200m Run

Min 2: 15-20 Push ups/ 20 Couch or Bench Dips

Min 3: 20 Odd object reverse lunges(hold goblet position)

Min 4: 10 Reverse Burpees

Mobilize

Do this no if ands Or buts!!!!

2 min pigeon each leg

2 min straddle hold

2 min saddle

2 min lizard each leg

2 mins frog

Look these up on you tube. Mobility is a must! Best time is right after a Wod while you’re hot and sweaty.

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