Wednesday, 2/15/12

14 Feb

There are only 7 days left to register before the beginning of the CrossFit Open! Register RIGHT NOW!

SELF-MYOFASCIAL RELEASE: 20 Passes on Foam Roller on Upper Back. Lax Ball Shoulders, 5 minutes.
MOBILITY: Pec Stretch, 1 minute each side.
DYNAMIC WARM-UP: Do not test your max reps for pull-ups this week, instead complete: 3 rounds of: 10 Kipping Swings, 10 Spiderman Steps, 10 Jump Squats
POSTURE AND STABILITY: Single Leg Squat Hold, 1 minute each side.
STRENGTH: Front Squat, up to a peak of 1.
METABOLIC CONDITIONING: “Fran” 21-15-9 Thrusters (95/65), Pull-ups.
*A mandatory 10 minute cap is imposed on this workout.

Adam during 30 Muscle-ups. If you go to the 6am - you know, this was epic!


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