Wednesday…4/4/18

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Mindset:

“It wasn’t raining when Noah built the ark.”
–Howard Ruff

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Nutrition:

Cold-water fish this time of year is a great source for Omega 3s. Omegas 3s are our essential fatty acids that help us with inflammation. Something crossfitters should embrace.

 

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Movement:

A.MWOD:

30 cal row

10 of each movement: arm hugs, arm swings, protraction/retraction, PVC passthroughs, ring rows, and HRPU

 

B. Weightlifting:

12min to find a set of 5 challenging reps in the Banded Seated Strict Press

*https://www.youtube.com/watch?v=LaXTrGzS2YU

*NOT a Heavy 5. This is a great opportunity to feel a new movement out without pushing the limit.

 

C. WOD:

18min EMOM:
1st min – 10 cal row
2nd min – 6 Shoulder To Overhead (95/65)
3rd min – 8 Front Rack Barbell Lunges (4 each side) (95/65)

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Recovery:

Pigeon Pose + Glue Smash

people working out in a group fitness class

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