Wednesday, 6/21/11

Liz is coaching running tonight at 530pm!  Are you running the half marathon? Get there!

Check out the end of the best time of the day. Way to go Stephen!

The rest of the noon looks on while Mikem finishes the last rep of "Heavy Fran".

SELF-MYOFASCIAL RELEASE: Lax Ball to Shoulders, 5 minutes.

MOBILITY: Barbell Assisted Thoracic Extension, with a partner, 1 minute.

DYNAMIC WARM-UP: 1 Round with PVC: Pass-thrus (10 Reps), Snatch Grip Overhead Prisoner Lunges, 15 Steps, High Bar Back Squat, 10 Reps, Sotts Press, 10 reps, Overhead Squat, 5 Reps, Snatch Balance, 10 Reps.

STRENGTH: Snatch Balance to Overhead Squat (2 reps to 1), 5 sets.

METABOLIC CONDITIONING:

“CrossFit Disco”

10, 9, 8, 7… 1 reps of: Box Jumps (24/20), Pull-ups

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ON RAMP with 630pm with Liz:

Self-Myofascial Release: Thoracic Extension and Pec Minor Stretch on the Biggest Foam Rollers ever, 5 minutes.

Skill Work and Dynamic Warm-up: Rowing

Strength: Push Press, 3-3-3-3-3

Metabolic Conditioning: 1 minute of each: Row, for calories, Push Press (75/45), Push-ups

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CROSSFIT ENDURANCE with Liz at 530pm:
6-8×200, 90 secs rest
Comments
2 Responses to “Wednesday, 6/21/11”
  1. rachel says:

    Oh man….my kind of metcon!

  2. jpap says:

    how so?

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