Workout of the Day: Monday, 2.3.14

THIS SUNDAY, at 9am, Coach Rachel is giving a Kipping Seminar!  Sign up on Mindbody under “Seminars” to attend!

THIS FRIDAY, from 6-9pm, we’ll be hosting the Pre-Open In-House Competition!  The teams will be sent to you later today. If you are not ON a team and would like to be a part of this event in any other way, please email tim@crossfitcc.com – we’re super excited for you all to showcase the hard work you’ve been doing AND to challenge yourselves to get to the next level during the Open!

Below, serious double under feelings.DSC_5559

WORKOUT OF THE DAY:

MOVEMENT PREP: 60ft. of each: Spiderman Step and Reach Behind, Spiderman Step and Overhead Reach, Lunge with Hands Behind the Head
STRENGTH: Front Squat – work up to 80% of your best and complete 4 sets of 2 alternating with a partner or 2 to gauge rest.
CONDITIONING: AMRAP in 10 minutes of: 15 Burpees / 60 Double Unders
*Pick a scale for the number of DU even if it is as low as 5 reps per round.
EXTRA CREDIT: Mash your quads with the barbell for 2 minutes on each side.

Leave A Comment

Current day month ye@r *

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design