WORKOUT OF THE DAY: Sunday, 10.27.13

Below, Wallballs at Fallball.

wallballs

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 30ft. Samson Stretch Lunges, 30ft. Mermaid Walk.

SKILL WORK: Spend 15 minutes working on HSPU. (Learn to use the bands to kick up and complete these with assistance – sets of 5 reps are fine for practice.)

CONDITIONING:

“Roadblock”
AMRAP 10:
6 Handstand Push-up
9 Box Jump (30, 24″)
12 Calories on the rower

GYMNASTICS:

MOVEMENT PREP: Lax Ball Pecs and Rhomboids, 6 minutes. Pec Roll, 1 minute on each side. 3 rounds of: 5 pull-ups, 10 push-ups, 15 squats.

SKILL WORK: The Muscle-up or Ring Dip Strength Work – spend 15 minutes on skills and drills.

CONDITIONING:

FOR QUALITY:

8 rounds of:

Ring Rows – 6 reps (elevate feet to make these more difficult)
Ring Dips – 6 reps (weight these if the rep range seems too easy).

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