Posted by & filed under Workout of the Day.

Happy Valentine’s Day Diablo CrossFit Moxie!

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Don’t forget to register for THE OPEN and to become a judge!  We have also added a team “Diablo CrossFit Moxie” so if you’ve already registered, please go in and join our team!!!

And I captured this during JACKIE yesterday.. Aditi being cheered on by her peers and family.  There was some great energy here last night :)  And then her daughter showed us all how to plank.. she loves coming to the gym for exercise!!!

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WORKOUT OF THE DAY:

Dynamic Warmup & Mobility: Minute 0 – 20
Shoulders – Use a Lacrosse Ball in your upper back to work through any sticky spots around your Scapula
Coaches’ Choice Group Dynamic Warm Up

Strength: Minute 21 – 40
Bench Press 10-8-6-4-2 (Strong Effort)

Super Set: Banded Pulls 15-20 Between sets, 2 total sets.
Focus on Pulling your elbows down and retracting the shoulder blades to maximize the use of your pulling muscles

Workout: Minute 41 – 50 
7 Minute AMRAP of:
1 Burpee Bar Touch (6″ Reach)
2 Strict Sit-ups
3 Burpee Bar Touch
4 Strict Sit-ups
5 BBT
6 SSu
7, 8, 9, 10

Scale up: GHD Sit-ups

Score: Max Reps

Cool Down: Any time left over after WOD, stretch out the Pecs and Triceps.

 

FITNESS CLASS
Complete 3 Rounds of 1 Minute max reps with a decreasing Rest (1 Minute rest in the first round, 30 second rest in the second, and no rest in the final round):
Bike
Burpee Bar Touch
Row
Strict Sit Ups