Thursday, July 11, 2013

07/11/2013 Knowledge Increases

"As knowledge increases, wonder deepens" -Charles Morgan


Kevin Graziadei

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
Kipping Pull-ups


WOD

CrossFit
Three rounds for time
800m Run
30 Pull-ups
40 Push-ups
50 Squats

Super Fit
Three rounds for time
600m Run
25 Pull-ups
30 Push-ups
35 Squats

On-Ramp
Three rounds for time
400m Run
15 Pull-ups
20 Push-ups
25 Squats


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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