Thursday, February 4, 2016

Register for the CrossFit Open by Feb. 18th at 1pm to be drafted onto one of the Paradiso Teams! HERE is where you can register, it is important that you do it now! 

Prehab

Stretch Wrists
20 external shoulder rotations
10 single arm strict kettle bell presses with bell facing ceiling.

Warmup

Complete 3 rounds:
Row 150m
25′ Bear Crawl
25′ Frogger Hop
:30 Plank

Strength

4 Rounds of:
25 feet Handstand Walking/20 Shoulder Taps
10 Tuck-Up to V-Up complex (Tuck up, back to hollow, v-up=1 rep)
4 Wall Climbs

Conditioning

21-15-9 reps for time of:
Deadlifts
Ring Dips

Notes:
L1: Deadlift 95/65, Banded Box Ring Dips
L2: Deadlift 135/95, Banded Ring Dips
Rx: Deadlift 225/155
Rx+ 275/185

Cool Down

Foam Roll Upper Back
Cat Stretch
Couch Stretch 1min each side