Thursday 12/6/12

Posted | 52 comments

**Member Challenge**

Max Distance Sled Push, in 1 Minute

————————————————————————————-

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

52 Comments

  1. Hello, Neat post. There is an issue along with
    your website in web explorer, could test this?

    IE nonetheless is the market chief and a good section of other people will miss your great writing because
    of this problem.

    Have a look at my web page … http://Www.zolago.se/

  2. This helps shoppers make sense with the multitude οf
    products ɑbout tҺe market ɑnd identify the most beneficial models
    fгom eаch pаrticular manufacturer. Admittedly, ѡe’гe
    speaking with regaгds to the rangefinder reticle, Һowever inside event tɦat you are measuring distance foг
    the shot, it makеs sense yoս’ll take wҺicɦ shot.
    Ϝor everʏthing yߋu could crazy fight fans аvailable
    I were forced to include essentially tɦe mоst popular
    MMA Android sports app аround the market.

    ʟook into my blog post: rangefinders cheap
    (Grazyna)

Leave a Reply

Your email address will not be published. Required fields are marked *

* Copy This Password *

* Type Or Paste Password Here *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Links:louboutin pas cherlouboutin soldesLouboutin Pas CherLouboutin FemmeLongchamp Pas CherGiuseppe Zanotti Hommelouboutin homme