Sunday, February 7, 2016

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!

Winter Shakedown teams celebrating the end of a long day competing!

Prehab

Foam Roll Calves
Foam Roll IT band
:30 handstand hold

Warmup

Every :30 for 3min Complete:
3 wall balls
3 pike pushups hips up in air

Conditioning

30 rounds for time of:
5 Wall balls
3 Handstand push-ups
1 Power Clean

Notes: L1 Wall Ball 10/8, Push-ups, DB Power Cleans 30/20
L2: Wall Ball 14/12 Box/Bench Handstand push-ups/ Power Clean 95/65
Rx: WallBall 20/14 Power Clean 135/95
Rx+ Power Clean 225/155

Cool Down

Foam Roll quads
Banded Hamstring Stretch
Cat Stretch