Main – CrossFit
Warm Up 101 (No Measure)
2 sets, 1 length of the turf of the following:
Alternating Toe Touches
Mobility 101 (No Measure)
Complete the following progression: Squat stretch, Long Lunge Right, Pigeon Pose Right, Squat Stretch, Long Lunge Left, Pigeon Pose Left, Squat Stretch, Rollie Pollie, Cross-legged Stretch Right, Lower Back Stretch Right, Cross-legged Stretch Left, Lower Back Stretch Left. Hold all positions of the progression for 10 seconds.
Make up a missed lift from the week! (5@65, 4@70, 2×3@75, 2@80)
Let’s Get Functional O-Course! 12/6/14 (AMRAP – Rounds and Reps)
20 Minute AMRAP!… DB Farmer Walk (Down + Back length of Turf)(100, 53)(45lb, 25lb plate finger crimp hold), KB Waiter Walk (Down + Back)(53, 35), PVC Over and Unders (5R + 5L), Paralette Med Ball Slalom (8lb med ball), Rope Pulls over Pullup Bar (All white Ropes).
There might be additional obstacles thrown in just for fun
Tabata 12/6/14 (8 Rounds for reps)
Tabata Battling Ropes!