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  1. Today's #Workout

    Mobility: 3 rounds
    - 10 banded shoulder extensions
    - 10 banded angels
    - 10 banded shoulder abductions e/s

    First plyometric work:
    Warm up: 2 rounds
    - 10 eccentric calf raises e/s
    - 10 alternating tactical frog

    Plyometrics: 3 rounds #Plyometrics
    - 2 "bench" jump overs (2x4 stacked yoga blocks)
    - 2 slam ball overhead toss (5 kg)
    - 1 half kneeling side jump e/s

    Then the #Wod
    Warm up:
    - 3 mins: shuttle runs, side shuffle, high knees, butt kicks
    - 2 rounds: 5 inchworms, 10 knee push ups, 10 alt v-ups, 10 walking lunges, 10 line hops
    - 1 round: 4 slow box step ups e/s, 4 box jump + slow step down e/s, 4 box jump + quick step down, 20" elbow plank (box = 30 cm for me)

    Skill: 6 min EMOM
    - odd: half wall walk + 20" hold
    - even: 8 slow tuck ups

    Workout: 6x (2 min work + 2 min rest), scaled to
    - 12 tuck ups
    - 3 half walk walks
    - max box jumps (first two onto plates stacked 20 cm, then rest from plates onto box = 30 cm)
    Got 14 + 15 + 15 + 15 + 14 + 15 = 88

    Working on plyos, and facing the damn scary box during a workout

    #CrossFit #CrossfitForYoga #Wod #WorkoutOfTheDay #Fitness #GymLife #StrengthTraining #OlympicLifting #Fitodon #FitnessGoals