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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
