Wednesday

1 Hour RUCK

Bring a pack or something to carry a load  

Tuesday

For TIME:
30 KB Swings
30 Goblet Squats
  5 Turkish Get-UPs, right arm
  5 Turkish Get-UPs, left arm
20 KB Swings
20 Goblet Squats
  4 Turkish Get-UPs, right arm
  4 Turkish Get-UPs, left arm
10 KB Swings
10 Goblet Squats
  3 Turkish Get-UPs, right arm
  3 Turkish Get-UPs, left arm 

KB Load TBD

Training Through Injury: Smart Strategies to Stay Fit and Recover Faster

If you get injured, your priority should be maintaining as much fitness as possible while allowing your body to heal. Instead of completely resting, adapting your training can help minimize fitness loss and prevent long-term setbacks. Strategies such as varying exercises, adjusting range of motion, and modifying tempo allow you to work around injuries safely. For more significant injuries, training surrounding muscles, focusing on cardiovascular fitness, and using contralateral training can support recovery. By staying active and making smart modifications in CrossFit classes, you can continue progressing your fitness without worsening your injury.

Man-UP Monday

12 Rounds for TIME, starting with 1 and adding an exercise each Round:
  1 Wall Walks
  2 Burpee Pul-UPs
  3 Ring Dips
  4 Push-UPs
  5 Lunges
  6 Back Squats (135/95)
  7 Sit-UPs
  8 Tuck Jumps
  9 Box Jumps
10 Broad Jumps
11 Penny Flips (45/25)
12 Pistol Squats