Workout of the Day: Sunday, 10.13.13

This is the last full week of the BCCC! Check in at the CFCC Eats Page to get through the last big push.

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. Lax Ball Glutes, 1 minute per side. Lax Ball Rhomboids (between shoulder blades), 1 minute per side. Complete: Birddogs – 10 reps total, Yoga Push-up – 10 reps, Glute Bridge plus Overhead Reach – 10 reps total, Samson Stretch Walking Lunge – 30ft.

STRENGTH: Tire Flip, practice the skill.  Then, perform a 3-minute flip test. Record which tire you use!

CONDITIONING: 
For time:
1k row
800m run
50 pull-ups
50 push-ups
800m run
1k row
DSC_0954

GYMNASTICS:

MOVEMENT PREP: Lax Ball Hip Flexors, 1 minute per side. Lax Ball Glutes, 1 minute per side. Lax Ball Rhomboids (between shoulder blades), 1 minute per side. Complete: Birddogs – 10 reps total, Yoga Push-up – 10 reps, Glute Bridge plus Overhead Reach – 10 reps total, Samson Stretch Walking Lunge – 30ft.
STRENGTH: Ring Dip, work up to a peak of 3 reps. Be sure to keep the thumbs forward and the shoulder blades back.
CONDITIONING: 
AMRAP in 10 minutes of:
mermaid walk – 30ft.
ring rows, 10 reps
single leg squat, 5 reps per leg

Finally, cheers to these folks for an awesome season of Liberty Box League!

Screen Shot 2013-10-12 at 9.40.27 PM

Leave A Comment

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