Monday, October 15, 2012

CF ATL peeps at the O-Lift course, with one of the instructors, Kim Trego of CF North Fulton.

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 this Friday, 6-8 PM.  Register here.



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