Workout of the Day: Saturday, 9.21.13

There is NO Competitor’s Practice this weekend but there IS a Gymnastics session at 12pm with Danny – he’ll be focusing on Forward Rolls to Rolling out of the Handstand and Pistols. Come out and play!



MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. Then, 1 round of each: High Knees, Butt Kicks, Side Shuffle (Right), Side Shuffle (Left), Karaoke, Toy Soldiers, Single Leg Deadlifts, Walking Lunge.

ACTIVATION: Single Leg Squat Hold, 1 minute per side. Then, spend about 5 minutes working on single leg box jumps.



Five rounds for time of:
Run 400 meters
30 Box jump, 24/20 inch box
30 Wall ball shots, 20/14 pound ball

*There is a 30-minute cap on this workout.

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