Remember, this week we will be establishing your fitness goals for 2015.
Come up with at least two or three that we can help you achieve.
Your goals can be about strength, performance, skill mastery, body composition
and weight, CrossFit attendance, nutritional choices, lifestyle choices, etc..
Give your goals serious consideration. Use the SMART acronym to help guide you.
S – Specific.
M – Measurable.
A – Attainable.
R – Relevant.
T – Time-bound.
Excellent Video from Gymnastics WOD dealing with Hollow Rock position.
Warm-up: Jog 3 Min then 2 Rounds of 10 PVC Hollow Rocks, 10 Air Squat, 5 Teeter Totter. Stretch
Strength: Front Squat/Back Squat
70% 3+3×1 75% 3×3+1 80% 3+3×3
WOD: DON’T ROCK THE BOAT
For Time:
Row 250m
50-40-30-20-10
Double unders
PVC Hollow rocks
Row 250m
Icing: Pick up a Personal Records/Goal Sheet.