Monday, 12/19/11

19 Dec

We had so much fun yesterday – the next scheduled fun for CFCC is January 21st, the day of the CrossFit Total! Save the date!

MOBILITY CLASS with Tim is tonight at 730pm.  Those of you who are still sore from Hell Week – fear not, he takes requests!

Below, Matt and Jason. Does the position Matt is holding Jason in look familiar???

SELF-MYOFASCIAL RELEASE: Foam Roll as needed til 10 past.
MOBILITY: Wall Quad Stretch, 1 minute each side. Wall Assisted 90/90, 2 minutes each side. Band Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: 2 minutes of: Bear Crawl lengths (30ft.) alternated with Jump Squats.
STRENGTH: Back Squat, up to a peak of 3.
METABOLIC CONDITIONING: 5 rounds for time of: Back Squat @ 50% of Peak Set (5 reps), Bear Crawl 60ft., Russian Kettlebell Swing (2/1.5) 10 reps
*If you haven’t yet learned to kettlebell swing, simply skip this part and complete the workout without it.

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