7/30/14

Main – CrossFit

Warm-up

3x
Row 250m
25x Double Unders
15x Squats
15x Sit Ups

Metcon (Time)

4x
10x Ball Slams (30/20#)
200m Run
30x Sit Ups
40x Mt Climbers

Post WOD Mobility

Ball in upper back (around your scapula)
Chest stretch on rig
Pigeon stretch

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7/29


Main – CrossFit

Warm-up

2x
1 Length Inchworm
10x Shoulder Corkscrews
20x Sit Ups
10x Squats

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:
3x Burpees
6x Kettlebell Swings (55/35#)
9x Wall Balls

Post WOD Mobility

Roll out IT band
Split stretch
Wide leg forward fold
Side stretch

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Christine


Main – CrossFit

Warm-up

3x
200m Run
15x Back Extensions
15x Kettlebell Swings
15x Double Unders

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Post WOD Mobility

Band stretches for shoulders.
Mash calves on bar
Shin stretch (point toes and fold forward-or- sit on feet and lift knee)
Ball in hip.

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7/26/14

Main – CrossFit

Warm-up

3x
25x Double Unders
20x Hollow Rocks
15x Ball Slams

Metcon (Time)

In Teams of 2:
One Person Incline Row 1000m
One Person Run 800m, Then AMRAP Double Unders Until the Rower is Done.
Then Do it Again With Decline Row.

Post WOD Mobility

Roll Out Everything

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