Tuesday, October 16, 2012

2012-10-157918Ken, the evil genius behind this week's workouts


Yesterday's AM people who did the Wed workout because of rain should do Monday's workout today or tomorrow.

20 minutes: Hips, Ankles, Shoulders

The CrossFit Warm-up
3 times:
Samson Stretch 1 min each leg
10 Hip Extension
10 Sit-up (AbMat or GHD)
10 Ring Dip or Push-up
10 Pull-up
10 Overhead Squat (stick or empty bar) 

10 minutes to get a max set of double unders

JumpNrope Double Under Seminar this Friday 6-8 PM.  Register HERE.



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