Saturday, 4/21/12

NORMAL CROSSFIT CLASSES TODAY ARE HELD AT 9AM (LIZ) and 12PM (SAMMY)

CROSSFIT ENDURANCE with Liz at 10am: 6-8x200m, rest 90secs in between (bring your stopwatch if you have one)

Don’t forget to email if you still want to be involved in the CFCC BCCC! (erin@crossfitcc.com)

Uber Anna, in the muscle-up at CrossFit South Philly last Saturday.

SELF-MYOFASCIAL RELEASE: Lax Ball Shoulders, 5 minutes. Lax Ball Feet and Calves, 3 minutes. Lax Ball Glute/Hamstring Tie-in, 2 minutes.
MOBILITY: Wall Quad Stretch, 1 minute each side. Box Assisted 90/90, 1 minute each side. Band Pec Stretch to Band Overhead and Behind you (you are facing out of the cage not inward), 30 seconds in each position on each arm.
SKILL WORK: Skill work for the Handstand Push-up.
METABOLIC CONDITIONING:

Previous times we’ve done “Mindy”
“Mindy” : AMRAP in 20 minutes of:
3 Strict Handstand Push-ups
6 Strict Pull-ups
9 (Total) Pistols (Single Leg Squats if you have them).

*if you have no handstand push-ups at 30 seconds Handstand Hold may be used – 3 very hard push-ups may also be used. If you are familiar with band assisted handstand pushups you may also use those.*

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