Workout of the Day: Thursday, 12.26.13

Please remember that we’re on an abbreviated schedule for just a few more days. Today, Greg coaches 12pm and 6pm today and a 330-530pm Hybrid/Advanced Oly class.

Below, vintage CFCC! Meg completes a Shouldered Sandbag Turkish Get Up in January of 2009.

WORKOUT OF THE DAY:

MOVEMENT PREP: Foam Roll and Lax Ball as needed, 5 minutes. 1 round of 30 sec to a minute with each movement: Cat Camel, Wrist Stretches, Yoga Push-ups, Samson Stretch plus Overhead Reach, Glute Bridge plus Overhead Reach, Greg’s Crazy Hip Opener.

SKILL WORK: Turkish Get Up – work with this skill for up to 20 minutes and try to work up to a moderate load where you can complete a few solid sets of 2 reps on each side.

CONDITIONING:

4 rounds of 1 minute at each station:

Wallball (20/14 to 10’/9′)
American Kettlebell Swing (1.5/1)
Chest to Bar Pull-ups
Rest

Below, a few tips for the Wallball given in the ORIGINAL CrossFit gym (the 1st one ever!) in CrossFit Santa Cruz.

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