190708 - Motivation Monday

GET EXCITED!!!!! FOCUS for July and August:
For the next few weeks, we will be doing longer engine builder grinder workouts! Then end class 10 minutes early each day to allow for skill work, progressions, mobilization, or extra cardio! Decide what you’re goals are and ask a coach how you can use that time wisely to help meet them!
After this in September, we will do an intensive 4 week Squat and Press strength program to get strong before the next CrossFit Open in October!

WARM UP - 3 Rounds
100m Run
4 Burpees
4 Lunges
8 PVC Pass Thrus

MOBILIZE - Lacrosse ball roll lat
(lay on side with ball right on lat then rock front to back and up and down)

COACH PREP - Review movements and corresponding cardio
Grab a whiteboard to record reps for each max

WOD .-
3 minutes of WORK and 2 minutes of REST for 6 rounds
(2 times at each station)
Station #1 - 15/12 Calorie Bike then Max Lateral Burpees Over Bar
Station #2 - 150m/120m Row then Max Front Rack Back Stepping Lunges
Station #3 - 200m Run then Max Push Press

GOALS FOR THE WOD - More than 120 Total Reps! That would be 20 reps per each station work time! This means you need to give yourself plenty of time to get the work done by going hard on the cardio! You get plenty of rest between each so push it….push it real good!

COOL DOWN SUGGESTIONS - Resistance band dislocates with 200m walk
Mobilize your calves and roll out your shoulders!