Tuesday, August 20, 2013

08/20/2013 My Dear Friend

"My dear friend, clear your mind of can't" -Samuel Johnson


Hamilton XC Team WOD

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
Double-unders


WOD

CrossFit
Five rounds for time
15 Kettlebell Swings (53/35)
30 Double-unders
RX must be unbroken

Super Fit
Four rounds for time
15 Kettlebell Swings (53/35)
30 Double-unders or 90 Singles

On-Ramp
Three rounds for time
15 Kettlebell Swings (44/25)
90 Singles


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









No comments:

Post a Comment