Monday, November 6
WOD
Monday’s WOD:
Happy Birthday Casey Davidson!
Last chance to pre-order an MVA hoodie!
Follow this link to preorder: https://crossfitmva.typeform.com/to/D3Qoylfc
Warm-up:
10 PVC passthrough
5 Yoga pushup
10 T-spine opener
Row 1 minute @ 70% effort
3 DSC w/ :3 hold in each position
5 BTN strict press
5 BTN push press
10 PVC halo
10 Front rack push press
8 Burpee
Row 1 minute @ 90% effort
6 Lat pull
5 Knee raise
4 Alternating Knee raise/T2B
WOD:
EMOM x 21 (7 sets)
Minute 1: Max Row for meters
Minute 2: Max set of unbroken Push Press (Rx-115/80, Scale I- 95//65, Scale II- 75/50, Scale III-50/35)
Minute 3: Max T2B/Knee raise (Rx+ unbroken set, for those that have 10 or more UB)
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Seated Straddle
1:00 Seated butterfly with forward fold
