Thursday, October 4, 2012

2012-08-257787
Recovery/Skills Day

20 minutes:
Work out the kinks in shoulders, hips, ankles

15 minutes
The CrossFit Warm-up:
3 times:
Samson Stretch 30 seconds each leg
10 Hip Extension
10 Sit-up (GHD Sit-up if you can)
10 Ring Dig (scale down to knee push-up if necessary)
10 Pull-up
10 Overhead Squat (stick or empty bar) 

Skill Work:
Powerlifting Jumps

Kneeling Squats & Knee Jumps 

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