CrossFit 623 - Daily WOD

Mobility: 5-10 Minutes….Lots of Calf, Hamstrings, Forearm, and shoulder mobilization.
Skill: GOAT Day….work on any skills members want to do for the open or in general (20 min)
WOD:
Set the clock for 10 minutes…do this until your time expires
Wall Squat holds -30 seconds
Wall Mountain Climbers….don’t need to climb up the wall. Bring your legs to your chest alternating for a count of 10.
Wall Up/Down Planks- 10 total rep count
Reverse Lunges-5 Right leg
Triple Jump alternating Lunges for 10 reps
Reverse Lunges-5 Left Leg
*If time permits do a 500 meter row and get everyone’s time.
Then teach them proper rowing technique
Re-do 500 meter row to see difference in time

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