Happy Valentine’s Day Diablo CrossFit Moxie!
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!!!
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
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.
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):
Burpee Bar Touch
Strict Sit Ups