Monday October 23, 2017

25
Apr
Written by admin

Warm-Up on own:
Choose 1: Run 400m, Row 500m or Airdyne Bike .5 mile
then
20 Hug Swings (Rotate each arm on top)
20 Leg Swings (Fwd/Bkwd/Side-to-Side)
Bowler's Stretch - :30 on each arm
Pigeon Pose - :30 each leg

Warm-Up together:
3 RFT~
5 Med-Ball Cleans (20/14#)
5 Wall Balls (10' - Everyone)
5 OH (w/ MedBall) Walking Lunges

Strength:
Thruster
Find your 1RM

WOD:
4 RFT~
Run 400m
50 Air Squats 
 

2013-04-25

Posted in Crossfit  
 

Montly Archives

Click to open larger map

Contact Us

315-452-0442

7687 Frontage Road,
Cicero,
New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)

Email: info@crossfittransformation.com