Thursday, February 18, 2016

Venice will be closed a 4pm today for a special event.

DEADLINE IS TODAY AT 1:00- Register for the CrossFit Open by today at 1pm to be drafted onto one of the Paradiso Teams, get 25% off your next retail purchase between now and March 28, get 10% off a power supply order, and be eligible to win prizes like 2 Nick’s Paleo Ice Age meals! HERE is where you can register, it is important that you do it now! 

Madison getting stronger. Not much more room on that barbell for plates!

Prehab

PVC Dislocates
PVC Bottom of OH Squat :30
Keg drill

Warmup

in 5 min or less, complete 2 rounds:
20 air squats
15 ring rows
10 burpees
5 donkey kicks (hands on floor, feet close to wall, jump off toes and tap feet on wall above hip height, rebound back up off floor)

Strength

3 Rounds NOT For time:
3 Legless Rope Climbs
30 Pistols (15/side)
100? HS Walk
:30 second L-Sit

Notes: L1: Rope Lowers, cossack squats, 2X30 sec plank hold, :30 sec
knees raised on pull-up bar.
L2: Rope Climbs, Assisted pistols, 50 shoulder taps

Conditioning

AMRAP 12 of:
30 Calorie Row
15 OHS

Notes: L1: Front Squat 45/35
L2: OHS 75/55
Rx: OHS 105/75
Rx+ OHS 135/95

Cool Down

Foam Roll Upper Back
Stretch Wrists
Hold a plank, accumulate 2min