Thursday, February 7, 2013

02/07/2013 Yourself

"Always be a first-rate version of yourself, instead of a second-rate version of someone else." -Judy Garland

Evan Oliver and Amber Allen


WARM-UP
5 Minutes Rope Work
D.R.O.M.

See Board for Complete Warm-Up

SKILL REVIEW
One-legged Squats

WOD

OPTION A - CrossFit

Seven Minute AMRAP
7 Deadlifts (315 lbs)
20m Sprint
14 One-legged Squats
21 Double-Unders
20m Sprint

Option B - Superfit


Seven Minute AMRAP
7 Deadlifts (100% Body Weight)
20m Sprint
14 One-legged BOX Squats
21 Double-Under Attempts
20m Sprint

Option C - Fit


Seven Minute AMRAP
7 Deadlifts (50% Body Weight)
20m Run
14 BOX Squats
21 Single-Unders
20m Run


COOL-DOWN
200m Walk or Run
Pass-Throughs
Cat On The Box
German Stretch
Cobra
Downward Dog
Pigeon Stretch --> Double Pigeon
Quad Stretch
Deep Squat
Sampson Stretch






[130207]





No comments:

Post a Comment