Friday, 3/2/12

1 Mar

Specialized Classes: Both Advanced Oly Classes are CANCELLED due to Jim’s being away at Nationals!
Elements: 7am and 9am.

CROSSFIT OPEN ATHLETES: There is an impromptu session occurring at 6am tomorrow for any athletes that still need to be judged for WOD 12.2 of the Open.  Sign up on the Calendar to attend!

** Tim coaches the morning and the noon **

SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 3 minutes. Lax Ball Glutes/Hamstrings, 3 minutes.
DYNAMIC WARM-UP: Coaches Choice, 5 minutes.
ACTIVATION: Skill Work for the American Kettlebell Swing. Work the swing in sets of 8 reps. Focus is on total body control and hip speed.
STRENGTH: Sumo Deadlift, up to a peak of 3.
METABOLIC CONDITIONING: Tabata Row (for calories).
MOBILITY: Spend 2 minutes in the Wall Assisted Straddle from Wednesday and spend 2 minutes lax balling your glutes.


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