Workout of the Day: Wednesday, 6.5.13

Below, Paige, mid-rope climb. In the next cycle Wednesday will continue to be a skill-dominant gymnastics day. Clear your schedule for this day OR for Saturdays during the summer, when Danny will be coaching an hour long class on gymnastics skills only.

DSC_6579

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Calves and Quads, 5 minutes. 30 seconds on each side of Pec Minor Release. Then complete: 3 rounds of: 4 Single Leg Glute Bridges, 4 Pause Jump Squats, 4 Samson Stretch Lunges.

STRENGTH: Front Squat, up to a peak of 1.

CONDITIONING: “Fran” 21-15-9 reps for time of: Thrusters (95/65), Pull-ups

*This is a “do-it-rx’d-if-you-can” “Fran” – meaning, if normally you pick an easier band or a lighter weight to finish, try to do something that might take you a bit LONGER today… but is CLOSER to rx’d no matter how long it takes.

Go here to see previous “Fran” take-downs.

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