Thursday, October 3
WOD
The CF MVA 10 Year Anniversary Party is a little more than a week away! We’ll have food, drinks and games for the kids!
Please RSVP soon.
Warm-Up:
5 Up down dog
16 Shoulder tap in plank
10 Hollow rock
10 Iron cross
10 Single-leg V-up
5 Burpee
6 Renegade row
7 KBS
WOD:
For time:
20 Burpee (Scale to 10-15)
25 Abmat sit-up
20 Burpee
30 Renegade row (35/25#)
25 Abmat sit-up
20 Burpee
40 KBS (50/35#)
30 Renegade row
25 Abmat sit-up
20 Burpee
50 V-up (Scale to 25-40)
40 KBS
30 Renegade row
25 Abmat sit-up
20 Burpee
*28 minute cap.
Mobility: (To be performed after class or at home)
:45 Foam roll back
:45 Foam roll lat
:45 Foam roll IT band
