Workout of the Day: Friday, 11.1.13

The time has FINALLY arrived – today, we TOTAL!

Please note that all other classes have been cancelled for today EXCEPT the 6am, 7am, and 8am. If you’re not Totalling this time around – set that early alarm!

For those of you who don’t know what the CrossFit Total is – here’s a whole free article about it from the CrossFit Journal!

“The Health Lift” - a vintage look at weightlifting.

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WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Hip Flexors and Quads, 5 minutes. Then complete: 3 rounds of: 5 Yoga Push-ups, 5 Spiderman Steps Per Side, and 10 Bird-dogs per side.

STRENGTH: Front Squat, up to a peak set of 3 reps.

CONDITIONING:

AMRAP in 10 minutes of:

Handstand Push-up (Kipping Allowed) – 10 reps.

Double Unders – 30 reps.

*If you don’t have HSPU sub negatives, kick-ups, or push-ups if you are still working on your strength there. If you don’t have double unders yet, sub 60 single unders.

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