CrossFit Team Offutt Tactical Fitness

Sergio, Ben, and Will at their going away last week.  We’ll miss you guys! (even though we have Sergio for another month or so)

WOD:

 3 Rounds For Time:

10 Back Squats (225/160)

15 V-Ups

20 Push Ups

 

Post time to Comments/LogWOD

 

Video courtesy of CrossFit 501.  Proper technique for a V-Up

 

For the Back Squats today, the weight should be heavy enough to push you for all 10 reps.  Don’t be scared to scale up if 10 reps of 225 doesn’t feel like anything.  We are heading into a phase of higher volume and heavier loads with a barbell.

 

X-tra Work:

4 Rounds of 8 Turkish Get-ups per arm

* use either KB or DB

 

Homework (Done after class on your own time):

2 minutes each of…

Cat/cow stretch

Wall Lat Stretch

Roll out hamstrings/calves/quads

 

Video courtesy of Howcast.  Yoga Instructor, Chelsey Korus going over the Cat Cow Stretch.