This home cooked JG crossfit stuff is really working for us. It's also turning into a neighbourhood thing with The Wizard joining us. Balogna's genius idea was to assign each of us a part of the program.
Today: Mark's Warm Up - "Motion is Lotion" butt kickers high steps thoracic prayer five 5-second elevated holds per arm half turkish get ups (Coach Mike variant) 1 minute DU attempts SLOW should taps-30/side
Joany's WOD - Poker Hand 21 -15 - 9 - 6 - 3 - 6 - 9 - 15 - 21 -KB Sumo Deadlift -DB Push Press -Sit Up Cap 20 minutes
Mike's Cool Down - "Tai Chi Us" [The Wiz also happens to be a 4th dan black belt karate guy and so he knows from stretching and cooling down]