ON RAMP members will be combined with the regular class tonight at 630pm. We’ll follow this format in my absence so if you have friends that are interested in checking out CrossFit let ’em know that Saturday at 11am is the day to do it. After attending that class they should be able to move in to the regular class without too much trouble – at least until August 15th!
Age is simply not an excuse. Check out what the Master’s Level athletes were up to this weekend at the CrossFit Games.
SELF-MYOFASCIAL RELEASE: Lax Ball to Glutes, 2 minutes. Lax Ball to IT Bands, 2 minutes. Lax Ball to Quads, 2 minutes.
MOBILITY: Band Assisted Wall Quad Stretch, 1 minute each side.
DYNAMIC WARM-UP: 1 round of 60ft. each: prisoner lunge, inchworm, over the fence,/under the fence, high knees, butt kicks, skipping for length, skipping for height
STRENGTH: CONVENTIONAL DEADLIFT, peak of 3.
METABOLIC CONDITIONING: Tabata Box Jumps 24/20
GYMNASTICS, at 730pm with Sammy:
Warmup: Partner stretches
Skills: Handstand Walking & Pistols
Metcon: 5 Rounds for time:
20ft handstand walk
20ft single leg hop pass e. leg