Tuesday, 6/7/11

Oh, look! Reid has the muscle-ups! Go to Gymnastics tonight at 730pm to get more party tricks like these :)

Stephen, exhibiting the third pull of the clean, among other things...

Self Myofascial Release: Foam Roll Hips and Upper Back, til 5 minutes past.

Mobility: Wall Quad Stretch, 1 minute each side.

Dynamic Warm-up: 3 rounds of 5-10 reps each: Cat Camel, Thoracic Mobilizations, Leg Swings, Vertical Jumps, Arm Swings

Metabolic Conditioning: For Total Time of Rounds: 10 Rounds: 3 Weighted Pull-ups (45/25), 3 Box Jumps (34/30), Sprint 30ft. Rest 1 minute between each round.


ON RAMP: (held downstairs at 530pm and 630pm, taught by Liz!)

Skill Work: Front Squat
Metcon: Tabata Plank, Tabata Goblet Squat

GYMNASTINESS: (held upstairs at 730pm, taught by Sammy)

Warm-up: Ring support, 90 seconds total
Kinesthetic Awareness: Skin the cat
Strength/Skill: Muscle-up
Metcon: 12-8-4 reps for time

Strict Pullups



One Response to “Tuesday, 6/7/11”
  1. Jack says:

    That back was chiseled in marble by the gods….FYI

Leave A Comment

Crossfit Journal Logo   OPEX On Journey CrossFit Kids FMS Certified

© 2017 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez