Announcements Sign up for the 3 Rivers Throwdown! thegaragegames/events/2014-three-rivers-throwdown. Main - CrossFit*The morning and noon classes will be cancelled due to weather. A call on the afternoon classes will be made around lunch time. Mobility Mobility Wod - Ep.22 - Low Pulling Prep youtube/watch?v=UpLUCrq-JdM&list=PL06D0E7A57968278F Warm-up (No Measure) Run or Row Hip and Shoulder Complex Mobility Group Warm-Up Metcon (No Measure) Gym Wod 5 Sets: 10 x Back Squats Rest 30 Seconds 10 x Ring Rows Rest 30 Seconds 10 x Heavy KBS Rest 30 Seconds 10 x Push Press *Rest 2 Minute Between Sets. Post to comments loads for each movement. Metcon (Time) At Home Wod For Time: 100 x Push Ups 200 x Sit Ups 300 x Air Squats *Break the reps up anyway that you would like.
Posted on: Wed, 29 Jan 2014 02:48:09 +0000