Workout of the Day: Tuesday, 10.15.13

Fall Ball is Friday, October 25th at 630pm!  

Below: Sunday morning rowing!



MOVEMENT PREP: Foam Roll as needed for 3 minutes. Then complete 2 rounds of: 5 Samson Lunge Steps on each side (with arms overhead!), a 20-30 second Lat Raise (or, the first portion of the Lever – push the pull-up bar down toward your feet while the arms and body are straight), Lying Lower Trap Raise (10 reps on each side, plus a 10 second hold).


WEEK 3 of 4: Peak of 1, 1 Cluster at 85% x 1 rep every 30 seconds for 3 minutes.


WEEK 3 of 4: Row 5, 1-minute bouts, each for max calories. Record your highest and lowest output.  Rest as needed between each minute.

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