Workout of the Day: Friday, 11.29.13

We have ONE Workout of the Day today at 10am, friends!

In the middle of “Barbara” yesterday, Dunne hopped in after doing Oly to finish air squats with Barrett.  :)DSC_3929


MOVEMENT PREP:  Lat Stretch (take your pick!) on each side – 1 minute per side. Pec Minor Release, 1 minute on each side. 10 Hollow Rocks, 10 Superman Rocks, 1 1-minute plank. Then, in groups of 2 or 3, sled relays!

CONDITIONING: Grab a partner and complete 4 rounds of: 2 minutes of a heavy dog sled pull (30ft – one sled per team, split up the pulls as needed – every 30ft. is a point), 2 minutes of alternating Burpee Chest to Bar Pull-ups (one partner must do one rep, the next partner must do the next rep, you MUST alternate – pull-ups can be scaled with plates but EVERYONE should be able to get their chest to the bar), 2 minutes of rest. *Your total number of reps from completed sled pulls and completed Chest to Bar Pull-ups is your score!

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