WOD 6.12.20

FIT 55+ At-Home WOD 6.12.20

Warm Up
3-4 Rounds (at a deliberate pace): 
10 Wide Stance Alternating Toe Reaches
10 Alternating Standing Knee Hugs
:15e Overhead Stretch w/Side Bend
10 Alternating Plank Knee To Elbow

Strength
4-5 Sets (each):
6-8e Stationary Lateral Lunges
6-8 Bent Over Rows + :15 Hold

Conditioning
3 Rounds:
4 minutes of continuous effort at a medium pace…
6e Single Arm Sumo Deadlift High Pulls
6e Single Arm Push Presses
12 Mountain Climbers (L+R=1 rep)

Rest 2 minutes between rounds. Begin each round with the Sumo Deadlift High Pulls and aim to score the same or close to the same as the first round.

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We are not erasing the past. We’re forging a new future with gratitude , sadness, and optimism in our hearts

Today: Free Morning Meditation at 8am

Join Coach Fox Tuesday and Friday mornings at 8am for free 30 minute classes as we begin our day together with a small dose of mindfulness. Each session begins with descriptions of the specific techniques we’ll use that day, some breath work followed by a brief mindfulness meditation, and ends with a few minutes for questions and comments. These sessions offer something to experienced meditators and first timers alike, and no previous experience at all is required. If you’ve been “contemplative curious,” this can be a great place to start. If you’re a seasoned sitter, use it as a nice bump to your existing practice.

We’re also offering 7am and 12pm virtual Locked & Loaded classes today. Go HERE to see our full weekend schedule. 

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Rowing for Lifters Starting Strength
Davidsdottir Not Satisfied with CrossFit Change Morning Chalk Up