Friday, October 5, 2012
Workout of the Day
We are closed this weekend while hosting a CrossFit Trainer Course. Sat workout will be another hill run, 11 AM, at West Palisades Park. Sunday a swim workout at Chastain Park Pool at 12 noon, plus the usual 6 PM class.
Before Class or In Warm up:
3×3 frogstand-to-headstand presses
2 rope climbs
In 5 minutes work up to a back squat that is approximately 75% you one rep max. Then perform 3 reps at that weight, every minute on the minute for 10 minutes.
From Outlaw Crossfit
21 Chest To Bar Pull-ups
12 Kettlebell Thrusters (24/16kg)
15 Chest To Bar Pull-ups
9 Kettlebell Thrusters (24/16kg)
9 Chest To Bar Pull-ups
6 Kettlebell Thrusters (24/16kg)