Open House tonight from 4-7. Lululemon, Wine, Make-up, Massage,Yoga, CrossFit, and Free Stuff!
FITNESS
GUEST DAYS #2
A. Four sets of:
Ring Rows x 6-8 reps
Rest 45 seconds
Push-Ups x 10-15 reps
Rest 45 seconds
Alternating DB Lunges x 10 reps each leg
Rest 45 seconds
B. In Teams of Two
Four Rounds Each Of:
30 seconds of Kettlebell Swings
Rest 30 seconds
30 seconds of Wall Ball
Rest 30 seconds
AIM
GUEST DAYS #2
A. Four sets of:
Pullups x 6-8 reps
Rest 45 seconds
Ring Push-Ups x 10-15 reps
Rest 45 seconds
Alternating Reverse DB Lunges x 10 reps each leg
Rest 45 seconds
B. In Teams of Two
Four Rounds Each Of:
45 seconds of Kettlebell Swings
Rest 30 seconds
45 seconds of Wall Ball
Rest 30 seconds
SPORT
A. Aerobic Restoration
25-40 minutes of one of the following performed at 60-70% effort – easy, restorative pace:
* Row (focus on mechanics, smooth and efficient with a very low stroke per minute pace)
* AirDyne (keep the pace conversational and relaxed)
* Cycling (Spinning at 6am, 8:15a, or 5:45p)
B. Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
– AND/OR –
* Body work from a licensed body worker (Call Mac Wood!)