Friday, February 12, 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! 

Falling or rising? Either way, Suver is not impressed!

Prehab

Foam Roll Lats
25′ walk with kb overhead single arm
20 external shoulder rotations
PVC Dislocates

Warmup

Grab a Med Ball
5min amrap
10 Hip bridges feet on ball
10 Hamstring curls heels on ball
10 Air Balls
10 Pushups hands on ball

Strength

Every two minutes for 16 minutes (8 sets):
Power Clean + Clean

Notes: Build over the course of eight sets to today’s heaviest load.
L1 should do DB hang squat cleans to work on the movement.

Conditioning

For Time:
21 Thrusters
7 Muscle Ups
18 Thrusters
6 Muscle Ups
15 Thrusters
5 Muscle Ups
12 Thrusters
4 Muscle Ups

Notes: L1: DB Thrusters 20/15, 2x burpees/2x ring rows
L2: Thrusters 65/45, 2x burpee pull ups
Rx: 95/65

Cool Down

Cat stretch
PVC dislocates
2x 1min weighted plank