Monday 12-3-12

**Member Challenge** Max Distance, Empty Sled push! 1 Minute Time Cap ————————————————————————————- Warm Up CrossFit Warm-up  SKILL Rope Climbs   WOD 12 Minute AMRAP 12 Hand Releas Push-ups 1 Rope Climb *NOTE: Technique For Movements Will Be Covered In Class After Bash Team Sled Pull Weight can be scaled accordingly ——————————————————– Level SYSTEM Level 1: 8 minute AMRAP 12 Push ups( scaled if needed) 3 Pull to Stands Level 2: 12 minute AMRAP 12 Push ups 3 Rope Pull-ups Level 3: Rx’ed (Further Scaling Options Will Be Available From Your Coach In Class) ——————————————————————————————————— Endurance WOD 4 Rounds for Reps Against a 3 minute Running clock Row 500m, then perform AMRAP shoulder to overhead in the remaining time 135lb/95lb [rest 3 minutes] Note***Weight should be challenging, but manageable ———————————————————————————————————————————— Mobility WOD Recovery (10min): Purpose – Target overhead and forearms from Nate 2 min – smash spinal erectors with double lax ball while holding plate on chest 2 min/arm roll forearms on lax ball (use box as surface to roll on) Prep: Target forearms, elbows Spend entire time, 2 min/arm in each flossing exercise http://www.mobilitywod.com/2011/09/episode-316-tricky-elbow-fixes.html                      ————————————————————————————————————————————                                    Travel WOD  AMRAP 10 Minutes 10 Push ups 15 Mountain climbers 10 Squat jumps 15 Sit...