Monday, October 15, 2012
Workout of the Day
Before Class or In Warm up:
Hang from pull-up bar in hollow body position, active externally rotated shoulders, for 1 minute
Within a 20 minute period perform the following, alternating between exercises:
4×80 yard very heavy prowler walk (stop and turn around at 40 yards)
4×2 legless rope climbs (begin seated on floor, no jumping up or down)
1 mile time trial
Notes: Use flat logan circle course, one lap around circle plus 400 m. Start at 1234 address, run counterclockwise, for one lap, and then down 400 m home stretch to parking lot entrance – aka the turn around point for 800m run from gym.
Gym closed this weekend for CrossFit Level 1 Trainer Course.
Double Under Seminar with Molly Metz of Jumpnrope.com this Friday, 6-8 PM. Register here.