Wednesday, June 19, 2013

06/19/2013 An Idealist

"An idealist is a person who helps other people to be prosperous" -Henry Ford


Dione Oliver
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
*


WOD

CrossFit
Three rounds for time
100m Run
50 Squats
100m Run
50 Push-ups
100m Run
50 Sit-ups
100m Run
50 Superman

Super Fit
Three round for time
100m Run
40 Squats
100m Run
40 Push-ups
100m Run
40 Sit-ups
100m Run
40 Superman

On-Ramp
Three rounds for time
100m Run
25 Squats
100m Run
25 Push-ups
100m Run
25 Sit-ups
100m Run
25 Superman


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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