Wednesday, 5/4/11

3 May

The Running Class at 530pm today (Wednesday) will be meeting at the gym but going over to Washington Square Park. Please plan accordingly!

PRE-WOD STATIC STRETCH: Upper trap stretch, 60s each side.

WARMUP: 3 rounds of 10 reps: 10 cat camels, 10 curlups, 10 lat pulls each side, 10 arm circles backward, 10 heel pressdowns, 10 squats.

METCON:

AMRAP 20m:

5 forward rolls
5 inverted burpees
10 hollow rocks
10 pullups

*Turn around after each forward roll, rather than rolling across the room.

—————————————————-

CROSSFIT ENDURANCE (at 530p):
We will run to Washington Square park again!  We will be meeting and warming up at the gym.  Bring your stopwatch!

Wod: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)

Advertisements

2 Responses to “Wednesday, 5/4/11”

  1. Patti May 4, 2011 at 11:51 pm #

    This WOD was a lot of fun. I REALLY like inverted burpees! Didn’t look very pretty, but they were fun. 🙂

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: