Skip to main content

Friday, Apr 9, 2021

By April 8, 2021April 16th, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
150m partner jog
20 single unders (w/ partner – same time)
5 elbow to floor stretch (each side)
3 cossack squats (each side)
10 wall angels

**2. Workout Prep**
Allow athletes a few minutes to practice synching up their reps while rotating through each station. Remind them to practice the importance of transition especially in this workout.

The Waterboy
Partner Workout
4 Sets:
AMRAP 4 Minutes
10 Synchro Burpees
30 Synchro Air Squats
50 Double Unders (each, at the same time)
Max Wall Balls (20/14) (Split)
-Rest 2 Minutes between sets-

3 rounds
20 strict abmat situps (no arms)
15 Russian Twists (each side)
10 Pallof Presses (each side)
5 Barbells Rollouts

Unlocking the Front of Your Shoulder
No shoulder IR, no PT? No problem. Lay a barbell on the head of the shoulder, dial pressure up or down as needed, and unlock to your heart’s desire (well, 70 degrees).

The magic is in the agency. As in you the athlete, the agent of change.

Don’t forget to subscribe and turn on notifications to stay current on mobility, performance, and recovery conversations.

About The Ready State:
The Ready State is the new home of MobilityWOD. The Ready State provides athletes, coaches, and humans of all walks of life the tools to Relieve pain, prevent injury, and improve physical performance. Subscribe to the Virtual Mobility Coach for customized mobility coaching, tailored to your body and lifestyle. Start a 14-day FREE TRIAL today at

CrossFit Lynchburg

Author CrossFit Lynchburg

More posts by CrossFit Lynchburg

Leave a Reply