4 sets use wt
windmill 5
single arm OHS 5
“Michael on the water or Bike:)”
3rds
1k row/1.2 bike
50 situps
50 back ext
We are going to spend the first portion of class working on shoulder stability. There are a lot of overhead movements in CrossFit and we have to make sure we spend time strengthing the scapula and rotator cuff muscles so that we can maintain proper position overhead. This WOD is all about endurance. We are pushing out into the longer time domains in order to build aerobic base. The more well developed aerobic system, the greater the body’s ability to recover from stress. This is due to a more efficient ability to pump blood and nutrients to the tissues. For the situps and back ext, we can absolutely scale the reps. Those movements are there to strengthen the midline, which will aid in protecting the low back, and make you all look awesome in a bathing suit:)