Saturday, 6/30/12

29 Jun

INTRO TO OLY with Sammy and Erin from 9-1030am, with Jim and Erin from 1030-12pm.
HYBRID OLY with Jim from 12-2pm.
(peak both lifts)
ADVANCED OLY with Jim from 2-4pm.

Had a crazy Friday night? (see below…) Come set things right with Saturday’s WOD.

WORKOUT OF THE DAY, with Liz, at 9am and 12pm.

SMR: 5 mins, as needed
Dynamic-Warm up: 5 mins of pose running with the jump rope
Mobility: gastroc/soleus stretch x 1min/side, spiderman stretch x 1min/side
*WOD subject to change due to weather conditions.*
Wod: 3 rounds:
400m run
15 thruster (95/65)
15 pull-ups

FOUNDATIONS with Liz at 10am:

SMR: 5 mins
Mobility: Trap stretch 1 min/side, band overhead stretch x 1min/side
Dynamic warm-up: 2 rounds: 10 cat camels, 10 bird dogs, 10 glute bridges, 10 heel raises
Skill: Kettlebell swing
Strength: barbell press 5×5
Met-Con: 21-15-9 barbell push press, KB swing

CrossFit ENDURANCE (Running) with Liz at 11a:

Run to WSP. Drills on the way. Focus on landing postiion. 8-12x200m. Rest 1:00min. Hold 2-3 secs.

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2 Responses to “Saturday, 6/30/12”

  1. jpap July 1, 2012 at 8:51 pm #

    great picture that can go a lot of ways

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