Sunday, February 14, 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
Stretch Wrists/Hands
Plank 1min

Warmup

5 Stations, Start at any station, spread out. Work :45 rest and rotate :15 complete 1 round:
1. Air squats
2. Assault Bike
3. Mountain Climbers
4. Plank
5. Burpee with 3 arch lifts at bottom

Epic Conditioning

35 min AMRAP:
400 meters KB Farmer’s Carry
200 ft. Bear Crawl
50 ft. Burpee Broad Jump
40 Abmat Situps
30 Hip Extensions
20 DB Thrusters
10 Turkish Get-ups, alternating
Run 400 meters

Notes: Remember to scale for continual movement! That means the farmer’s carry will not be too heavy, ideally you will use this same weight for the thrusters and TGU. If there is a bottleneck at the GHD move on to Thrusters and come back to the GHD.
L1:24/16, 15/10
L2: 35/24, 20/15
Rx: 53/35 35/20

Cool Down

Stretch Wrists
Reverse Snow Angels- 15
Seated straddle stretch 1min