Workout of the Day: Tuesday, 9.8.13

The CrossFit Total is in less than 3 weeks – have you signed up yet?

Don’t forget to check out Dr. Perry’s seminar THIS COMING SATURDAY at CFCC. It’s going to be a great day FULL of learning about how YOU can make CrossFit more sustainable for your goals!

MikePress

WORKOUT OF THE DAY:

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).

STRENGTH: PRESS CLUSTERS - Peak of 1, 1 Cluster at 80% x 1 rep every 30 seconds for 3 minutes.

CONDITIONING: 6 Rounds of a 250m Row – rest about a minute between each round (or, if you are sharing, about how long it will take a partner to row before you return to the erg).

 rowing

Leave A Comment

Crossfit Journal Logo

© 2013 Crossfit Center City | 1229 Chestnut Street, Basement, Philadelphia PA 19107 | 267.909.8210 | info@crossfitcc.com
Website Design by Sayra Lopez / Maintained by B Two Design