271113 - CrossFit Fibre

Hump Day WOD
Warm Up
1000m Row
Strict Chin Ups
Back Squats
Work up to your 10RM
6 Rounds FT
200m Row
20 KB Russian Swings
Foam Roller
Roll the knots out from under your armpits and your lats. Oh yeah they feel so ‘nice’.
While you are there, use your other arm to mobilise your arm into an external rotation position used in the ‘rack position’ in your lifts. This will help to improve your RC flexibility and movement efficiency.
Spend 2 minutes in the Thoracic Extension position by lying down on the Foam Roller. Pull your shoulders back and make sure they are not rounded forwards.