Monday, June 17, 2013

06/17/2013 Stand Up Today

"If you fell down yesterday, stand up today" -H. G. Wells


Chris Becker

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups

Sit-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Clean Pull
5x5x5x5x5


WOD

CrossFit
Six rounds for time
400m Run
25 Burpees

Super Fit
Four rounds for time
400m Run
25 Burpees

On-Ramp
Three rounds for time
400m Run
25 Burpees


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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