Wednesday, September 4, 2013

09/04/2013 There Are Many Ways

"There are many ways of going forward, but only one way of standing still." -Franklin D. Roosevelt


Evan Oliver

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
Back Squat


WOD

CrossFit
Five rounds for time
8 Push Press (75/55)
16 Back Squats (75/55)
200m Run

Super Fit
Four rounds for time
8 Push Press (75/55)
16 Back Squats (75/55)
200m Run

On-Ramp
Three rounds for time
8 Push Press (75/55)
16 Back Squats (75/55)
200m Run


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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