Workout of the Day: Tuesday, 3.4.14

Don’t forget the Practical Self-Defense Seminar coming up THIS Saturday afternoon at CFCC!  There’s still time to sign-up here!

The warm-up is more than just physiological preparation for the workout, it’s a way to prep your mind for being able to focus on your efforts for the day and re-center yourself either before or after a busy day.  Be sure to show up on time to get this time in, but come in earlier than your session time to commit more time to this sacred time in a training regimen.



MOVEMENT PREP: Lax Ball to Serratus/Lat for 2 minutes per side. Band Lat Stretch, 1 min/side. Then, complete 60ft. each of: High Skips, Butt Kicks, Prisoner Lunges, Single Leg Deadlift Touches, Crab Walk, Inchworm (30ft.)
SKILL WORK: Review the movements below in the following order: Back Squat, Front Squat, Overhead Squat, and Toes to Bar.
17 minute AMRAP
30 Overhead Squat, 95/65#
30 Burpees over the barbell
30 Front Squat, 65#
30 Wallballs
30 Back Squat, 65#
30 Toes to Bar
POSTURAL RESTORATION: Barbell to Quads/Adductors, 2 minutes on each side. Wall Assisted 90/90, 1 min/side. Wall Assisted Straddle, 2 minutes.


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