Today’s Home WOD should be a very easy paced workout, after a tough week of training, if you feel like you need to take a full rest day then go for it, relax, do some stretching and mobilising, maybe get out for some fresh air for a walk. If you would still like to get some movement in (which could help you to loosen off if your a little sore and tight), take yourself through this EMOTM at a smooth pace, don’t go crazy on it!

Warm Up:
Gentle Jog for 15-20 Minutes
or Row, Ski or Bike if you have access to this kit
lots of Stretching & Mobilising

Practice Exercises
(check our YouTube channel for anything you are unfamiliar with)

5 Rounds NOT for Time of:
20 Alternating Box Step Ups
20 Bird Dog (20 on each side)
20 Glute Bridges
30 Second Plank Hold in full Press Up Position
(on Hands rather than Forearms)

* All exercises performed slow and controlled

There is no Whiteboard Brief for today’s Home Workout, instead, an old CrossFit Video which follows the 2010 CrossFit Games Champion Graham Holmberg, and the then Runner Up, Rich Froning for a full day of Training in the run up to the 2011 CrossFit Games!

* No rush to get through the work, take your time