Thursday 12/6/12

**Member Challenge**

Max Distance Sled Push, in 1 Minute


Warm Up

CrossFit Warm Up


Cycling Wall Balls and Double Unders


4 Rounds for Time:

10 Wall ball (20/24)

20 Box Jump (24/20)

40 Double Unders

*NOTE: Technique For Movements Will Be Covered In Class

After Bash

100 Hollow Rocks for time



Level 1:

Scale MB weight, scale box height, 40 attempts

Level 2:

Scaled MB weight, 40 attempts

  Level 3:


(Further Scaling Options Will Be Available From Your Coach In Class)


Endurance WOD



Mobility WOD
Recovery(10min): Purpose – target hips, hamstrings2 min/leg hitting high hip, glute w/softball – bring one ankle over opposite knee

2 min/side – hip floss

Prep(20 min): Purpose – target squat position, calfs

3 min/side rolling heel chords on barbell

2 min/side in each position – super squat sequence

3×10 squat therapy

Travel WOD
AMRAP 7 Minutes


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