Wednesday, 4/13/11. Workout of the Day.
Our first, most primitive movements are the most important. They should be trained as such. ”Baby Cindy”:
Don’t forget that there is a 5:30pm CrossFit Endurance Class today!!
SMR of the day: Foam roller to IT bands, 10+ minutes each side.
AMRAP 20 minutes:
Post WOD stretch: Wall quad stretch, 1m on each side. As a group.
Strength bias (focus on rep speed): 10 rounds: 3 weighted pullups at 80% max (include bodyweight in calculations), 6 band resisted pushups (~8 rep max), 9 front squats at 1/2 max.
*Try to keep a consistent pace for the strength bias, not rushing through the workout.
CrossFit Endurance (5:30pm only, taught by Liz):
Bring a stopwatch!
CFE warm-ups (push-ups, spiderman steps, squat to stand, leg swings, arm swings)
Figure 4 review
Figure 4 drills, falling drills, pacing drills
Wod: 4×400, rest the time it took you to run the 400