Workout of the Day, 2.25.13

INTRO to OLY, with Sammy at 12pm.

SHOULDER LOVE,with Erin, at 530pm.

ROWING with Ave, at 530pm.

RUNNING with Ave, at 630pm.

GYMNASTICS with Sammy, at 8am and 730pm.

HYBRID/ADVANCED OLY with Jim, 330-530pm, 530-730pm, and 730-930pm.

CROGA with Tim, at 430 and 830pm.



SELF­ MYOFASCIAL RELEASE: Lax Ball Glutes, Quads, and Hip Flexors, 5 minutes.

MOVEMENT PREP: Wall Quad Stretch, 1 minute per side.  Spiderman Step plus overhead reach on each side – 3 reps per side.  Duck Walk, 30 ft. Jump Squats, 5 reps.

ACTIVATION: Single Leg Squat Hold, 1 minute each side.

STRENGTH: Back Squat, up to a peak of 1.

CONDITIONING: Complete 3 rounds for time of: 15 steps of a left-arm overhead walking lunge (16kg/20lbs.), 15 steps of a right-arm overhead walking lunge, 15 push-ups.

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 |
Website Design by Sayra Lopez