Saturday, November 10, 2012

2012-10-057891CF Kids will rule

Workout of the Day

Before Class or In Warm up:
10 shoulder rolls, 5 each shoulder

Work up to a heavy Deadlift single that is about 75% of your Max.

5 rounds
1 Hill sprint (from trailer park speed bump to in front of storage container)
12 burpees
Rest between rounds is walking back down to speed bump (approximately 2 minutes)

"A Kipping Pull-Up Instructional" with Cherie ChanCrossFit Journalvideo [wmv] [mov] [HD mov]

CrossFit Gymnastics Course, Dec 1-2 at CF ATL.  Register now.  Our man Brent says this is the best & most valuable CF seminar he has ever attended.


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