Thursday 12/6/12

Posted | 91 comments

**Member Challenge**

Max Distance Sled Push, in 1 Minute

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Warm Up

CrossFit Warm Up

 SKILL

Cycling Wall Balls and Double Unders

  WOD

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 SYSTEM

Level 1:

Scale MB weight, scale box height, 40 attempts

Level 2:

Scaled MB weight, 40 attempts

  Level 3:

Rx’ed

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

———————————————————————————————————

Endurance WOD

N/A

————————————————————————————————————————————

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
Burpees
                     ————————————————————————————————————————————                                

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