Saturday, January 9, 2016

Joint Prep/Movement Work

Flux Blend
A. OHS 3 sets of 5 (From the rack. Go up in weight with each set).

B1. Parkour Rolls x 3 sets
Forward rolls x 3/side (more advanced should do dive rolls)
back rolls x 3/side (aim to finish the roll standing up)

B2. Flags - first position x 15 sec/arm x 3 sets

B3. Arm windmill x 4/direction

Rest 60 sec after B3.

C.  3 Rounds for Time
     alternating 3 position stationary lizard x 4 reps (2/side)
     Alternating KB swing x 25 reps 35/55 lbs
      
Flux CrossFit 
A. OHS wave load 7 - 5 - 3- 7 - 5 - 3 (From the rack)

 B. 3 Rounds for Time
     alternating 3 position stationary lizard x 4 reps (2/side)
     Alternating KB swing x 25 reps 35/55 lbs
     air squats x 35