Tuesday, February 2, 2016

JOINT PREP and MOVEMENT WORK
5 min of joint prep
QM gallop x 6 lengths
FM arm circles x 30 sec each direction x 3 sets

FLUX BLEND
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.

A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.

B1. stick bridge rotations x 10 reps (5 per direction)

B2. front roll to back roll x 6 reps (3 per side)
Rest 60 sec after B2 only
4 sets
NOTE: if the combination of the front to back roll is too much, please just work on your front rolls and do 6 reps (3/side)

C. shoulder taps x 60 reps x 3 sets; rest 90 sec.

FLUX CROSSFIT
A1. 3 position stationary lizards x 6 reps (3/side) x 4 sets; rest 100 sec.

A2. skin the cats x 2-5 reps x 4 sets; rest 100 sec. Or: stall bar raises x 5 reps @ 31x1 superset with arch scap pulling x 5 reps with 3 sec hold; rest 60 sec.

B. Adapted for Flux from Invictus:
40 wall balls 14/20 lbs
30 bar facing burpees
20 OHS 95/135 lbs
5 kipping muscle ups
Rest 5 minutes
repeat