Workout of the Day: Wednesday, 6.26.13

BCCC Measurement times today:
Wednesday:
7-9am Meg
1-1:30 Meg
5-7 Greg
And tomorrow:
6:30-9:30am Erin
11:30 – 1:30 Greg
4:30-7:30 Erin
Below, Nick and Joco during last Wednesday’s metcon.

DSC_6692

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Shoulders as needed, 5 minutes. Handstand Walk-up or Hand Balancing (Free-standing or Wall-Assisted) for 1 minute. Tripod Practice, for 3 minutes. Handstand Push-up Negatives for Proper Shoulder Positioning, complete at least 5 reps or work on the kick-up.  Practice the Kipping Handstand Push-up if you have it, 3 minutes.
SKILL WORK: The Muscle-Up
CONDITIONING: “Cynthia” : AMRAP in 20 minutes of: 3 Muscle-ups, 6 Handstand Push-ups, 9 Steps of a Plate Loaded Overhead Walking Lunge (45/35)

PROM.  This Saturday, from 7-11pm.  Bring what you like to drink, and we’ll provide some too.  Bring dessert, we’ll provide some proteins.  Bring yourself and your significant other… because

SOME THINGS ARE JUST TOO GOOD TO MISS.

promjim
Leave A Comment

Current ye@r *

Crossfit Journal Logo   OPEX On Journey

© 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