Wednesday, September 11, 2013

09/11/2013 Approach To Immortality

"If something comes to life in others because of you, then you have made an approach to immortality." -Norman Cousins


Dan Lapinsky

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
OH Walking Lunges


WOD

CrossFit
For Time
10-9-8-7-6-5-4-3-2-1
Bottom's Up KB Swings (53/35)
Burpees
RX must be done in sub 5:30

Super Fit
For Time
10-9-8-7-6-5-4-3-2-1
Bottom's Up KB Swings (53/35)
Burpees

On-Ramp
For Time
10-9-8-7-6-5-4-3-2-1
Bottom's Up KB Swings (44/25)
Burpees


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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