11/14/2014

Main – CROSSFIT

WLRCF (Mono-structural Prep) (No Measure)

10 of each of the following:

ankle circles

knee circles

hip circles (hula-hoop)

arm circles both directions

back slaps

shoulder taps

leg swings (lateral)

leg swings (sagittal)

air squats

toe touches (bow and bend)

Gymnastics

15:00 to practice handstand variations with coach

Fitness & Performance

(M) -Short “kcal amrap” (Calories)

5:00 to row for max calories

Recover

3:00

(M) -Short “Run and Dub” (AMRAP – Reps)

Run100m

20 double unders (double unders are scored)

Recover

2:00

(M) -Short “200M sprint” (Time)

Run 200m

Cool-Down (10 minutes of static stretching)

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