Tuesday, July 24, 2012

2012-07-237313The Magic Sponge to the rescue!

Workout of the Day

Before Class or In Warm up:
10 Candle stick rolls to straddle stretch
3 skin the cat on rings
5 handstand-forward-rolls (Rx) on soft mat
scale with mid-pause or any other previous forward roll on floor or soft mat

Strength:
In 30 minutes find your 1 rep max clean and Jerk

Conditioning:
Power Elizabeth
For time: 
21-15-9
Power Clean (135/95)
Ring Dips

We are closed this weekend for a CrossFit Kids Course

 

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