Wednesday, 9/28/11

27 Sep
CROSSFIT Yoga is at 730pm tonight.  If you’re feeling tight and if you like puppies… bring your own mat and come out to get mobile!
SELF-MYOFASCIAL RELEASE: Lax Ball Quads, IT Band, 5 minutes.
MOBILITY: Pec Roll, 1 minute each side. Band Pec Stretch, 1 minute each side.  Overhead Band Stretch, 1 minute each side.
DYNAMIC WARM-UP: Learn the movements.
METABOLIC CONDITIONING: RELAY DAYWith a partner, complete the following AMRAP in 20 minutes:

Short Loop Sandbag Run (50/30)
Knees to Elbows, 30 reps.
Box Jumps (24/20), 30 reps.
Both partners must run together but only person must carry the bag.  The Knees to Elbows and the Box Jumps may be split up as needed (each TEAM must complete 30 Knees to Elbows and 30 Box Jumps – not each person).  During the KtE and Jumps, only one person may be working at a time.

CROSSFIT ENDURANCE with Liz at 530pm:
6-8 2:00 mins. on, 2:00 mins. off
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