Scaled to Fit Marko & Yaohui

Rest Days and Half-Intensity Weeks are a crucial part of the training. Without rest and recovery, the body will not develop and improve.
https://www.theboxmag.com/crossfit-training/rest-day-recommendations-9667 (Rest-Day Recommendations)
https://boxlifemagazine.com/active-recovery-the-difference-between-rest-days-and-recovery-days/ (Active Recovery and the Difference Between Rest Days and Recovery Days)
https://www.crossfitrockwall.com/crossfit_rockwall/rest.html (Rest Days and Half-Intensity Weeks)
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Too much training and too little mobility happen too easily. After the light warm-up, we focused 15 minutes on a shoulder flexibility routine. Which should become a daily routine.
https://www.youtube.com/watch?v=R0J_aPs-Jgo (15 Minute Shoulder Flexibility Routine)
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Quick sweat through two 10-minute As Many Rounds As Possible exercises with a 5-minute break in between. Front Squats and Burpees followed with Calorie Row and Push-Ups. Attention was given also to the importance of Warm-Ups.
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Two 12-minute Every Minute on the Minute exercises with a 6-minute break in between was quick but efficient work-out. Strict Pull-Ups, Burpees, and Toe-to-Bars followed by Devil Presses and Dumbbell Thrusters. Scaling went both ways.
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Plyo Push-Ups and Posterior Chair Planks warmed up for the WOD with Double-Unders, Pistol Squats, and Push-Presses. Pistol Squat offered a wide variety of scaling to choose from.
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With all the exercises and work-outs, it is easy to forget the most essential part of the training, Mobility. This time we did a set of 11 moves that stretch and massage muscles that are usually hard to reach.
The Program: https://greatist.com/fitness/stretching-exercises-moves-that-hit-hard-to-reach-muscles#1 (Stretching for Hard-to-Reach Muscles)
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