Wednesday, August 21, 2013

08/21/2013 Have Patience

"Have patience with all things, But, first of all with yourself." -Saint Francis de Sales


The Graziadei's

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
Box Jumps


WOD

CrossFit
20 Minute AMRAP
15 Double-unders
15 Burpees
15 Box Jumps (24"/20")

Super Fit
15 Minute AMRAP
15 Double-unders
15 Burpees
15 Box Jumps (24"/20")

On-Ramp
10 Minute AMRAP
15 Double-unders
15 Burpees
15 Box Jumps (24"/20")


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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