Main - CrossFit Warm-up Dynamic Warm Up Movement Prep: 30 OH Squats w/Reverse Claw Grip + 30 Hollow Rocks + Banded Seated Hip Mobility Skills OH Squats - 5 @55% - 3 @60% - 1 @70% - 5 @60% - 3 @70% - 1 @80% - 5 @65% - 3 @75% - 1 @85% L1 and Beginner: Same rep scheme work with perfect form Overhead Squat (Record 1 @85%) WOD Metcon (AMRAP - Rounds and Reps) IN GROUPS OF 3 PICK A HERO: DT or DANNY 20 Minute AMRAP of DT (Alternate Rounds) - 12 DL 155/105 - 9 Hang Cleans 155/105 - 6 Push Jerk 155/105 20 Minute AMRAP of DANNY (1 person works at a time) - 20 Box Jumps 24/20 - 20 Push Press 115/75 - 30 Pull Ups Cool Down Walk 400 M and consider how lucky we are to have the health and willingness to do CrossFit everyday. Choosing to be healthy and set an example for your friends and family is HUGE. Having the opportunity to do that in an amazing and supportive community is icing on the cake!
Posted on: Fri, 17 Oct 2014 02:00:58 +0000
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