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.)

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

Conditioning:
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. 

Notices:

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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