Friday, July 12, 2013

07/12/2013 Without Change

"Without change, something sleeps inside us, and seldom awakens.  The sleeper must awaken" -Frank Herbert



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
Four rounds for time
400m Run
50 Squats

Super Fit
Three rounds for time
400m Run
50 Squats

On-Ramp
Three rounds for time
400m Run
30 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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