Friday, February 22, 2013

02/22/2013 Psyched

"I don't psych myself up.  I psych myself down.  I think clearer when I'm not psyched up." -Steve Cauthen

Keesha Cuthbert and Danika O'Neill



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

See Board for Complete Warm-Up

SKILL REVIEW
Dips

WOD

CrossFit / Super Fit

15 Minute AMRAP
1 Pull-Up
1 Dip
1 Sit-Up

2 Pull-Ups
2 Dips
2 Sit-Ups

3 Pull-Ups
3 Dips
3 Sit-Ups

and so on...

*Continue to increase the sequence until you reach the 15 minute mark.  Scale by utilizing banded pull-ups and banded dips as needed but stick with a consistent scale throughout.  

On-Ramp


7 Minute AMRAP
1 Jumping Pull-Up
1 Footed Dip
1 Sit-Up

Jumping Pull-Ups
Footed Dips
2 Sit-Ups

Jumping Pull-Ups
Footed Dips
3 Sit-Ups

and so on...

*Continue to increase the sequence until you reach the 7 minute mark.  


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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