General Fitness

Tuesday
Prep Work

3 min Single skip jump rope

2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca

5 min additional warmup

WOD
A.
1 Mile run
Rest 5 min
2K Row
Each one should be at a high level of intensity

B.
2X1:00 Calf stretch
2X1:00 Hamstring stretch-Elevated foot

 

Wednesday
Prep Work
3 min AMRAP
50′ Bear crawl
50′ Lunge
10 Reverse snow angels

Split jerk foot work 5 min

WOD
A.
Split Jerk
15 min to build to a heavy 1 rep

B.
21-15-9 For time
KB Thrusters 53/35
Kipping pull ups

C.
2X1:00 R+L
Couch stretch
Table top stretch
Banded Lat stretch

Thursday

Rest day

-OR-

Go visit our friends at Renu Hot Yoga located at -2209 W Nob Hill Blvd, Yakima, WA 98902
9:30 Hot Level 1
4:30 Hot Level 1
5:45 Hot level 2
7:00 Warm Yin
****Crossfit Reformation Clients get 15% off of monthly membership at Renu Hot Yoga

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