Sunday, July 17, 2016
Today is the last day to vote for PCF and coach Jackie as “Best Community Gym” and “Best Personal Trainer” in Los Angeles HERE. Thank you!!
New Cali love tanks and tees available online Monday at paradisocrossfit.bigcartel.com
Prehab
Foam Roll Quads
20 groiners
20 Scapular retractions in ring row position
Plank hold 1min
Warmup
Coach chooses warm up
Warm up technique for strength work
Conditioning
“Kelly”
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shotsNotes: L1: 12/8”, 12/10
L2: 20/12”, 15/12
Rx: 24/20, 20/14
5 rounds for time of:
Run 400 meters
30 box jumps
30 wall-ball shotsNotes: L1: 12/8”, 12/10
L2: 20/12”, 15/12
Rx: 24/20, 20/14
Cool Down
Banded Lat Stretch
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
Mash Traps and upper back with bar and/or lacrosse ball
Stretch Hamstrings
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