Posts made in February 19th, 2013

Wednesday 2-20-13

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Warm Up CrossFit Warm-Up  SKILL Ring Dips WOD Complete as many rounds and reps as possible in 15 minutes of: 10 Kettle-bell Swings, 2 pood 10 Box Jumps, 24 inch box 10 Ring Dips  After Bash Reverse Hyper ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:  Warm Up: Group Dynamic Skill: Rowing/Strategy WOD: 4 x 1500m Row – Rest 3 min after each – Hold all splits 3-5 seconds After Bash: Mobilize ———————————————————————————————————    Travel WOD 20 Minute Amrap: 5 Push Ups (if Handstand Push Ups are an...

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