Friday, August 10, 2012

2012-08-067431Kylie with the fat bar

Workout of the Day

Before Class or In Warm up:
10 candle stick roll to straddle stretch
2 rope climbs (scale with rope swings in leg support)
5 free-standing kipping handstand push ups (scale down with freestanding presses to headstand through tripod.)

In 20 minutes work up to a heavy single rep back squat.

For time:
21 Back Squat (225/150)
42 GHD Sit-ups
15 Back Squat
30- GHD Sit-ups
9 Back Squat
18 GHD situps

5 min rest

Max reps in 2 minutes “dynamic” pushups (chest to ground, push up with hands landing on even bumper plates on both sides).  If uncomfortable with plates on each side, substitute clapping pushups. 


11 AM weekday Weightlifting are canceled until further notice.  4:30 PM back soon.

CF Kids is at 8 AM this Sat.  Be early because we have to vacate by 8:30

We are closed this weekend while hosting a CrossFit Level 1 Trainer course.

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