GMCF Workout - Friday, March 27th 2015

Bonus Pre-class Mobility:

  • 2:00/side banded hip distraction

 

Movement Prep:
2 rounds:

  • 45 seconds Contralateral Dead Bug
  • 15 seconds rest
  • 30 seconds side plank hold - Left
  • 30 seconds side plank hold - Right
  • 30 seconds rest

Warm-up:
a) 2x:

  • 8 Spiderman steps w/ vertical reach
  • 8 Banded See Saw Steps

b) 2x:

  • 10 hanging shrugs
  • 15 russian KB swing
  • 5 push ups

c) 2x:

  • 1:00 jump rope
  • 30 seconds empty barbell front squat
  • 30 seconds empty barbell push press

Workout:
Open WOD 15.5

For Time:
27-21-15-9

  • Calorie Row
  • Thruster (95/65)