Saturday, February 13, 2016

IMPORTANT DEADLINE: 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

Roll out Traps and Quads with Barbell
Keg Drill
Bottom of Squat hold 2min

Warmup

Half the class jump rope while other half runs 400m
Switch
Complete:
12 air squats
10 Lunge and twists
8 Pushups
6 Shoulder shrugs in a handstand against wall (arms stay straight)

Strength

Every two minutes for 12 minutes:
Front Squat + Jerk.

Partner Conditioning

Teams of two,
2 RFT:
100 Double Unders
30 Wall Balls
30 OHS, 135/95
100 Double Unders
300m Row each
30 Dead Lifts, 225/155

Cool Down

Stretch Calves
Foam Roll legs
Pigeon Stretch