Posts made in March 3rd, 2013

Monday 3-4-13

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Warm Up CrossFit Warm Up  SKILL 12 min to find a heavy sumo deadlift Double WOD “Hotdog Hodown” 25-20-15-10 Sit to stand Kb swing  After Bash Muscle-up Progression Muscle-up scaling options in bands or shorter ROMs ——————————————————– (Scaling options will be available from your coach in class) ——————————————————————————————————— Endurance:  Warm up: Group Dynamic Skill: Sit to Stand WOD:  800m Run 21-15-9 Sit to Stands KB Swings 800m Run After Party: Muscle Up Progressions ———————————————————————————————————    Travel WOD 25-20-15-10 Sit to stand Kb swing (use Dumbbells if no...

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