Thursday, February 21, 2013

02/21/2013 Get There

"Set your goals high, and don't stop till you get there." -Bo Jackson

Raquel Olomon

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

See Board for Complete Warm-Up

SKILL REVIEW
Squat Sequence

WOD

CrossFit

Once Through for FORM
Overhead Squat 20-20-20
Front Squat 10-10-10
Back Squat 5-5-5

*Increase load dramatically from Overhead to Front to Back Squats,
keeping weight same for each set of a particular movement.  Rest as needed.

On-Ramp


Once Through for FORM
Overhead Squat 20
Front Squat 10
Back Squat 5


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





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