You guys should already know the story of Little Red Rona Hood right??
No?
Ok, let me tell you!
So there was this super fit CrossFit Chick, she understood and knew that fitness and wellness was not about high intensity every single day. She knew that she needed to care for her body every once and awhile. So every Thursday she would train her Aerobic system and take a walk to see her grandma.
Well, she got to her grandmas house, and as soon as she came in she saw Gam Gam, getting swole in the gym. The White board said heavy Fran, but what was odd is that Grandma had heavy Fran programmed every day all week!
Weird, she thought. She knew gam gam would take a day to work on recovery. Thinking nothing of it she starting talking to her grandma, but she looked different. Her thrusters looked awful and she was flopping around on the pullup bar like a fish.
“What poor squat mechanics” she told her grandma
“I saw this on instagram” her grandma replied
“What an unstable midline you have” she again told her grandma
“This is how Fraiser does it” her grandma replied
She knew something was up, so without hesitation she ripped off her grandmas tank top hoodie.
IT WAS THE RONA WOLF!
Little Red Rona Hood was not amused. Her immune system was top notch, full of vitamin D and hand sanitizer. She kicked up the chalk bucket so the. wolf couldn’t see, kick him in his mcnuggets, and sent that boi back to the infested germ ridden place he came from.
That was her warm up.
The she did some mobility work:
3 Rounds x 1:00 of work
Lizard Pose (left)
Lizard Reach (left)
Puppy Dog
Lizard Pose (right)
Lizard Pose (right)
After that she hit up a 20:00 EMOM
Alternating rounds at the beginning of every minute
rd1: 10 DB Glute Bridged Chest Press
rd2: 10 DB Renegade Rows
rd3: 10 Alt DB Stepups
rd4: 10 DB Romanian Deadlifts
She Preferred Quality over Quantity.
