9/2/14

Main – CrossFit

Warm-up

3x
10x Shoulder Corkscrews
10x Kettlebell Swings
10x Back Extensions
10x Push Ups

Gymnastics

Practice Handstands for 15 Minutes

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP in 12 Minutes of:
6x Overhead Squats (95/65#)
9x Tootsie Rolls

Post WOD Mobility

Place bar on rack, grab bar overhand behind you with hands as close as possible and gently stretch.
Roll out lats.
Sit in bottom of squat for 3 min

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Caleb


Main – CrossFit

Warm-up

3x
25x Double Unders
15x Squats
15x Push Ups
15x Sit Ups

Caleb (Time)

8x
Run 400m
8x Box Jumps (24/20″)
8x Walking Lunges

Post WOD Mobility

Calf Mash with a Buddy
Quad Stretch
Seated Twist

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8/30/14


Main – CrossFit

Warm-up

3x Row 300m
15x Sit Ups
15x Mt Climbers
1 Length Inchworm

Metcon (AMRAP – Reps)

5x
In 3 Minutes:
Run 200m
AMRAP in the remaining time of:
2x Pull Ups
4x Push Ups
6x Squats
-Rest 1 Minute after each round

Post WOD Mobility

Chest Stretch on Post
Upward Dog
Roll out Calves

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8/29/14

Main – CrossFit

Warm-up

2x
Run 400m
10x Med Ball Squat Clean
10x Shoulder Press
10x Shoulder Tree

Metcon (AMRAP – Reps)

AMRAP in 20 Minutes of:
Row 250m
Bear Complex(135/95#)
-One cycle the first round, two the second, three the third… Score is completed cycles.

Post WOD Mobility

Roll out legs
Seated twist
Pigeon stretch
Band stretch for shoulders

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