Tuesday, March 12, 2013

03/12/2013 The Safest Way

"If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health." -Hippocrates

Raquel Olomon



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

See Board for Complete Warm-Up

SKILL REVIEW
Front Squat

WOD

CrossFit

30 Minute AMRAP
5 Front Squats (Heavy Load)
1 Muscle-Up
15 Box Jumps (20")

Super Fit

30 Minute AMRAP
5 Front Squats (Moderate Load)
10 Pull-Ups (Banded OK)
10 Dips (Banded OK)
15 Box Jumps (20")

On-Ramp

15 Minute AMRAP
5 Front Squats (Light Load)
5 Pull-Ups (Jumping)
5 Dips (Footed)
10 Box Jumps (20")

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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