Workout of the Day: Monday, 1.13.14

GUYS. IT’S MONDAY!

Want to see the face below more often? Coach Perrin is a Regionals Level athlete with a huge appreciation for what CrossFit can do for athletes EVERYWHERE. She has been working very hard to develop CFCC’s newest line of programming, PhillyFit. If you think PhillyFit is akin to bootcamp, for newbies only, or the place where olympic lifters go to get skinny (what?!) you’ve got it ALL WRONG. Head here to find out more about what PhillyFit is NOT, and what it is… and then tell your friends! ¬†Every Saturday we will be hosting a trial class for people totally new to PhillyFit AND new to CrossFit at 12pm for $20. We’d love to see you all there!

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WORKOUT OF THE DAY:

MOVEMENT PREP:

AMRAP 2 minutes of Double Under Practice, then Kneel to Sit, Kneel to Lunge on each Side with Arms Overhead in 1 minute, then AMRAP 2 minutes: 2 Strict Pull-up, 3 Inverted Hand Push-ups, 4 Jumping Lunge Steps.

STRENGTH: Front Squat, Peak of 1.

CONDITIONING:

3 Rounds of:
25 Russian Kettlebell Swings 2/1.5
25 Burpees

Stimulus: an all out effort! Turn it up especially on that last round!

OR, in line with the Recharge Challenge, you may also complete:

7 minute AMRAP

Burpees to a touch with BOTH hands 6″ above reach.

Go here for more direction.

EXTRA CREDIT: 

May be AFTER class… but is WELL worth doing today, 2 minutes on each side Wall Quad Stretch or Spiderman. 2 minutes on each side Band Assisted Pec Stretch or Lax Balling of Pecs.

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