Saturday, 7/16/11

PROM is tonight at 8pm-11pm!  Come by for the best night of the summer!

ON RAMP, at 11am with Sammy.

Self Myofascial Release: Foam Roll Hips, 5 minutes.
Mobility: Wall Assisted 90/90 Stretch, 2 minutes each leg.
Dynamic Warm-up: Cat Camel, Wrist Stretches, Cat Stretches, Arm Swings
Skill Work: Forward Roll, Kicking up to Handstand and Handstand Push-up
Metabolic Conditioning: AMRAP 15 minutes of: Handstand Hold, 10s. 10 Forward Rolls. 30 second plank.

STRENGTH, with Jay at 11am.

GYMNASTICS, at 12pm with Sammy.

“Sammy’s 21″

21 forward rolls
21 tuck jumps
21 pullups
21 rolling box jumps
21 cartwheels
21 pushups
21 rocking hollows
21 knees to elbows
21 superman rocks
21 inverted burpees

Comments
One Response to “Saturday, 7/16/11”
  1. Emma says:

    Happy birthday Sammy! So gutted I can’t be there for Prom!!

Leave A Comment

Current ye@r *

Crossfit Journal Logo   OPEX On Journey

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design