Warm Up

400m run or two sets of 50 single unders.  (Rosa omit the run or jump)

complete 2 rds not for time

• 10 air squats
• 10 Bird Dogs – demo 
• 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo 
• 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo 

Skill / Strength

– spend 5 mins on Hollow body progressions –demo of progressions 

– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.

– Note your progressions, tuck, 1 leg, 2 legs, arms extended

Metabolic Conditioning 

AMRAP-10

(as many rounds as possible in 10 mins)

• 15 Goblet Squats (use medium weight – Note weight used) – demo
• 30 sec plank hold – demo 

Coach Glassman on 60 minutes.  #nofilter

http://www.cbsnews.com/news/crossfit-creator-greg-glassman-60-minutes/

Warm Up 

Complete 3 rds of the following

• 50 Single unders or 50 jumping jacks
• 10 air squats – Slow and controlled
• 30 flutter kicks

Skills or Strength

myofascial release with lacrosse ball or tennis ball

• 2 mins of each side  – hips   – demo  
• 2 mins each side hips & glutes – demo 
• 2 mins each side of hamstrings – demo 
• 2 mins each side of back of knee and calves – demo 

MetCon

• 25 jumping jacks or 25 single unders with jump rope
• 3 burpees

• 10 situps or 25 flutter kicks (Rosa. Esther do Flutter Kicks)
• 5 strict pushups – (Push up to box, chair or stairs.  Keep back flat, no knee pushups.)

Happy Mothers DAY WOD

Warm Up 

500m row or 400m run

2rds for quality 

• 10 step-ups
• 10 wall-balls
• 10 hollow body rocks
• 10 bird dogs

Skills/Strength 

15 Minutes – Self-massage “Happy Mothers Day”

• Myofascial release & trigger point therapy with Lacrosse ball and Foam roller

MetCon 

10 Min AMRAP

• 10 KB Swings
• 200m run or 250m row or 200 single unders
• 10 step-ups w/ kb

RESULTS:

Today we will learn and practice a little self-healing and self massage.  Myofascial Release & Trigger Point therapy.

Warm Up 

Complete 3 rounds for quality

• 30 jump rope single unders
• 5 inch worms
• 10 sit-ups

Strength and/or skill

3 x 10 reps (hand release push-ups) – At the bottom of the push up release hands, initiate new pushup  – Watch video for proper form – If you do not have strict push-ups do knee push-ups.  Rosa, continue to use stair push-ups.

MetCon 

AMRAP-10

• 10 Pull-ups or ring rows (substitute db bent over row if no pull-ups apparatus avail.) – Use light/medium weight 
  • watch video for proper form
• 10 sit-ups
• 10 chair dips  – Watch for proper form 

Warm Up 

Complete three rounds not for time (go slow work on proper form)

• 10 air squats
• 20 Jumping jacks
• 10 push-ups (chest must touch the floor or stair or box)
  • Watch video for proper form
• 30 seconds Samson stretch each leg – Watch video 
• 30 seconds – Hold bottom of the squat– Hold on to something as needed to get into proper form, watch video for proper position

Strength or skill 

• 5 sets of 5 reps – L – Seated DB Press – Watch video for proper form
• (Grab two dumbbells, sit on the floor, press directly overhead)
• Note weight and post to comments

Metabolic Conditioning Workout 

• AMRAMP-8  Set Clock for 8 Minutes (count # of rounds and reps completed, post results to comments)
  • 20 Walking Lunges  – Watch Video
  • 10 Sit-ups
  • 20 Burpees

NOTE: Modification:   Rosa, please complete walking lunges on 1 leg (do 20 on good leg), substitute more push-ups for burpees 🙂