Workout of the Day: Friday, 12.6.13
The Rittenhouse Run is an annual event that CFCC does in teams at Rittenhouse Park. The end objective is PURE FUN in the format of a kind of movement-oriented scavenger hunt. Everyone can participate, and ugly sweaters are
mandatory strongly suggested. Come join us on Saturday, the 21st!
If you’re looking for a place to ugly sweaters – check this out!
WORKOUT OF THE DAY:
MOVEMENT PREP: Lax Ball as needed, 4 minutes. AMRAP 6 minutes: Musical Wall Ball Slams – once you are out of the circle you must row until the whole team has run through the circle!
For newer athletes: a review of how to do it. For more experienced athletes: a review of the butterfly kip for those who would like to begin work on this skill. To those looking for a little practice time: complete posted skill work according to your level of ability.
CONDITIONING: AMRAP in 15 minutes of: 300m Row, 15 Pull-ups, 15 Push-ups, 15 Box Jumps (24/20).