August 15, 2016

August 15, 2016

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CrossFit
Warm Up:3 Rounds
10 Calorie Assault Bike
Inchworm across floor
10 Goblet Squats (Light KB)
Lunge Back to Bike
Then – Calf, Ankle, Hip Mobility

Strength: Back Squat (4-4-4-4-4-4 Increasing)

WOD: For Time
“Flight Simulator”
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders
*20:00 Cap

CrossFit 101
Warm-up:
Run 200m, then
3 Rounds:
Bear Crawl (1 pass)
5 Push Ups
10 Air Squats

Skill/Mobility: Spend 10 minutes on shoulder mobility and pull up progressions.

WOD: For Time
“Helen”
3 Rounds for time of:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Incendia Barbell Club
1) Snatch (80% x 1 x 5)
2) Clean and Jerk (80% x 1 x 5)
3) Front Squat (3-2-1-1-1-1-1)