Tuesday, July 2, 2013

07/02/2013 We Achieve

"As a rule, we find what we look for; we achieve what we get ready for." -James Cash Penney


Jose Gomez

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
Thruster


WOD

CrossFit
20 Minute AMRAP
200m Run
20 DB Thrusters (30/20)
20 20"Box Step-ups (30/20)
20 Pull-ups

Super Fit
15 Minute AMRAP
200m Run
15 DB Thrusters (30/20)
15 20"Box Step-ups (30/20)
15 Pull-ups

On-Ramp
10 Minute AMRAP
200m Run
10 DB Thrusters (20/10)
10 12" Box Step-ups (20/10)
10 Pull-ups


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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