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Cardio & Core…& Crawling?

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Fathom CrossFit – CrossFit

WORKOUT OF THE DAY

A: Metcon (No Measure)

OTM-8:

ODD: 12 Alt Leg V-Ups

EVEN: 30s/30s Side Plank Holds

B: Metcon (Time)

4 RFT (Teams of 2, 20 min cap):

400m Run

50 Sit-Ups

60 DU

*run together, partition reps as desired
– Scaling:

400m Run: 500m Row

DU: 30 DU or 60 SU

– Scoring: time

FATHOM FLEXY

Warm-up (No Measure)

WOD Focus:

1) Jefferson Stretch: 2 min

2) Band Assisted Hamstring Stretch: 2 min

Mobility Program Day 9:

1) Banded Olympic Wall Squat: 2-3 min

2) Adductor Barbell Smash: 2 min/side