Sunday, April 17, 2016

Team Paradiso CrossFit Venice has qualified for the California Super Regional May 13-15. You can purchase tickets HERE.

We are holding a USAW sanctioned meet, the VBC Summer Classic, on Saturday May 7th. You can REGISTER HERE.

Screen Shot 2016-04-17 at 12.21.14 AM

Prehab

Plank 1min
Side plank :30 each
Stretch wrists and forearms

Warmup

Run 400m, then,
with a light kettle bell
3 rounds
10 KB swings
5 OHS each side/single arm

Review Turkish get-up

Conditioning

For Time
21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left ArmWith a single Kettlebell
(2/1.5 pood)

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

 
Cool Down
Stretch wrists and forearms
20 Reverse Snow Angels
Foam Roll Upper Back

You might also like