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Thursday CrossFit

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Athletics United Home of Typheus CrossFit – CrossFit

Recovery

Metcon (No Measure)

Upper Body

1. Puppy Pose: 1 Minute

2. Shoulder to Floor: 1 Minute Each Side

3. Wrist Stretches: 1 Minute

Lower Body

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

6. Kneeling Split: 1 Minute

Thursday “Pre-Game”

At low intensity…

15-12-9

Row Calories

Assault Bike Calories

Into..

4 Rounds:

4 Wall Squats

8 Alternating Spidermans

12 Russian Kettlebell Swings (moderate load)

Into…

4 Rounds:

4 Strict Pull-Ups

8 Air Squats

12 AbMat Sit-Ups

Into…

15-12-9

Row Calories

Assault Bike Calories