Sunday, May 22, 2016

You can see pictures from Regionals weekend in the album online HERE.

Be sure to congratulate coach LG when you see her, she qualified for the CrossFit Games with her team.

Leg free since ’93

Super Rack Stretch
Calf Stretch
20 Scapular Push-Ups

Warmup

Relay Race: Teams of 3-4
Complete movement, then tag the next person on your team! First team to complete all movements wins! (#braggingrights)

1. 3 burpees + 100m run
2. 5 air squats + 8 ring rows
3. 7 hollow rocks + 150m row

5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups

Notes: L1: 400 Meter Run, 15/10 lb swings, ring pull-ups
L2: 16/12kg, Banded Pull-ups
Rx: 24/16kg

Cool Down

Banded Lat Stretch (loop band around pull up bar)
Pigeon Stretch
Partner Straddle Stretch (gently push partner forward from low back)