06.10.2014 - Dont forget to log your results in the log! Warm Up: Dynamic Warm Up: 20 each Neuro Jacks Seal Jacks Crisscross Jacks Knee Pulls Foot Grab-Toe Touches Leg-Hip Pendulum Swing Left Leg-Hip Pendulum Swing Right In-Bounds Out-Bounds Hip Rotations Out (Sumo Wrestler) Hip Rotations In ( stepping over a pail) Alternating Lunge w/ Rotation Forward Arm Circles (10 each – small, medium, large) Backward Arm Circles (10 each – small, medium, large) Monkey Walks x 10 Strength: Work Set: 15 min As Many Reps As “Technically” Possible. Start off 5 each, then drop to 4, and 3 as needed. Push-Up/Chin-Up Total Reps Push ups___ Total reps Chin ups ___ COnditioning WOD: For time: 6 rounds 5 x Power Shrugs 4 x Power Clean 3 x OH Shrug 2 x Bar Roll Outs 1 x Snatch #crossfit #wod #fitness #noshelter
Posted on: Tue, 10 Jun 2014 05:23:39 +0000
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