Sunday, 7/8/12

7 Jul

CROGA with Tim at 10am.

Check out part of what happens in CROGA – “Joint Mobility” from Kelly Starrett.

WORKOUT OF THE DAY with Tim at 11am.

INTRO TO OLY with Jim from 12-130pm.

ADVANCED OLY with Jim from 2-4pm.

Handstand Walking and Jump Roping in Kenya.
Photo courtesy of crossfit.com

WORKOUT OF THE DAY:

SELF-MYOFASCIAL RELEASE: As needed for 5 minutes.

MOBILITY: Coaches’ Choice, 5 minutes.

DYNAMIC WARM-UP: Break out the agility ladder and have fun for about 10 minutes.

METABOLIC CONDITIONING: 

From the mainpage. (and check out a WOD video demo).

For time:
70 Burpees
60 Sit-ups
50 Kettlebell swings, 1.5 poods
40 Pull-ups
30 Handstand push-ups

*scale hspu to push-ups if necessary.

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