Friday, March 15, 2013

03/15/2013 Preparation

"You hit homeruns not by chance but by preparation." -Roger Maris

Julia Hill, Andrea Hollingsworth and Audra Kennedy


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

See Board for Complete Warm-Up

SKILL REVIEW
Deadlift with Standards

WOD

CrossFit

Two Rounds for Time
1000m Row
Deadlift 3-3-3-3-3 (Heavy)

Super Fit

Two Rounds for Time
800m Row
Deadlift 3-3-3-3-3 (Moderate)


On-Ramp

Once Through for Time
500m Row
Deadlift 3-3-3-3-3 (Light)

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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