Jul 24, 2012
Wednesday 7/25
Kerri with a strong finish to the deadlift
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, quads and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 2 minutes – pigeon pose, 2 minutes – band hip flexor stretches, 1 minute – calf stretches
Dynamic Warmup: Coach’s Choice
Metcon - For Time:
3 Power Cleans (185/115)
50 Double Unders
45 Wallballs (20/14)
6 Power Cleans (185/115)
50 Double Unders
30 Wallballs (20/14)
9 Power Cleans (185/115)
50 Double Unders
15 Wallballs (20/14)
Buyout: 3×5 barbell rollouts, 3x max L-sit hold
Wednesday night classes will return to hour long sessions. 530, 630 and 730pm Crossfit Sessions. Oly session will also run at 530pm and finish at 630pm so those looking to met-con can jump into the 630pm class.
Thursday 7/26 WOD;
Self Myofascial Release: 3 Minutes – Foam roll calves, hamstrings, glutes, IT bands, lats and T-spine/2 Minutes – lax ball shoulders and lats
Mobility: 10 prone Y exercises, 2 laps over head carry (45/25)
Dynamic Warmup: Coach’s Choice
Strength: Press 3-3-3
Metcon - 10 Minute AMRAP:
1000m Row For Time
With remaining time complete AMRAP:
10 Burpee Box Jumps (24/20)
10 Toes to Bar
Buyout: 3×10 handstand shoulder touches or 3×30 second handstand hold
