Monday, August 19, 2013

08/19/2013 One Minute Longer

"A hero is one who knows how to hand on one minute longer." -Novalis


Rafael Rodriguez, Dan Lapinsky, Andrew Miller

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


10-15 Reps
1-2 Rounds
OH Squats (Light/Medium)
Pull-ups
Push-ups
KB Swings
Superman
Good Mornings

Sampson Stretch


SKILL REVIEW
Shoulder & 


WOD
"Angie"

CrossFit
For Time
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Super Fit
For Time
75 Pull-ups
75 Push-ups
75 Sit-ups
75 Squats

On-Ramp
For Time
50 Pull-ups
50 Push-ups
50 Sit-ups
50 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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