Saturday 10/19/2014 CrossFit Workout of the day
Warm up
Shoulder/Hip stretches w bands
3 sets w an empty bar
10 Push presses
10 Hang Power Cleans
10 Thrusters
Dynamic stretches
2 sets w an empty bar
10 Hang Power Snatches
10 Clusters
Dynamic stretches
Training
TEAM DAY
“The End”
In teams of 2
Total time 30 Mins
Follow the leader style
3 Rounds
Row 200 meters
8 Push presses (115/80)
8 pull ups
8 push ups
8 Hang clusters (115/80)
8 Burpees
8 HSPU
Run 200 meters
Rest 3 Mins
Complete 3 rounds
As a team, divide up the work. One partner works at a time
30 Hang Power Snatches (95/65)
30 Burpees over bar
Run 400 meters
Cash out
100 Team Med ball Sit up tosses (20/14)
My final day coaching. It’s been an honor and a privilege to serve this amazing community. Remember we’re two boxes, one community.
Let’s ride out with a bang and get you some Saturday! (I know today is Friday)
Get your butts out of bed! No excuses. Ferris got Cameron out of bed and look how that turned out.
2014 10 17