Warm Up and Mobility
“Slapping Da Bass!”
AMRAP 14 6 x Burpee over Med Ball (facing med ball) 9 x Med Ball Sit Up 12 x Med Ball Lunges (alternating) *Intro Class will be scaled by Coaches* Pre Metcon Work Quick talk about our Strength, OLY and Gymnastics/Skill work we do pre metcon. The structure of class is set up to keep everyone moving and on time, while maximizing the potential of the hour to increase our fitness. Everybody moves with a purpose and gets the work done efficiently and safely. However, there may be days you don’t get through the entire Strength or Oly portion, that’s OK. As we get more comfortable with some of the more complex movements and we get to know our Oly weights, you will be able to move through more efficiently. We haven’t seen any issues yet, but wanted to let you know if you don’t get it all completed its not the end of the world. All portions cycle through often and with different variations. Everyone has a positive mindset and puts in hard work when you here, this will yield big results. Also a side note when we are on our multiple portion days we post on the board pre WOD mobility stuff that we usually do on single WOD day as a class. These include, but not limited to lacrosse ball/ soft tissue work, foam rolling and dynamic stretching activities. Great first two weeks Rail Trailer’s, big things to come!!!