Workout of the Day: Thursday, 5.22.14

THIS GUY (below) is coaching a few classes for us while the Coaching Staff is away at Regionals.  Justin spent some time coaching at his previous affiliate after receiving his Level 1 CrossFit certification prior to coming to CFCC and he has generally offered his help for this weekend. Thank you so much, Justin!  You’ll see him today at 12pm AND our two coaching apprentices Shana and Cait this evening!



MOVEMENT PREP: Foam Roll / Lax Ball as needed, 5 minutes. Perform: 30ft. of Samson Lunge Walks with Turn Towards Front Leg, 30ft. of Spiderman Step plus Reach Behind, 30ft. of Single Leg Deadlift Touch, 30ft. of Over/Under the Fence, 30ft. of Inchworm, 30ft. of Crabwalk, 60ft. High Knees, 60ft. Butt Kicks, 60ft. High Skips, 60ft. Karaoke.
More fun from the mainsite.
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then 3 rounds of:
5 pull-ups
10 push-ups
15 air squats

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