#fitodon — Public Fediverse posts

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