Thursday October 17, 2013

Dress Down
Take Roll
Watch a Movie
Discuss how movie can relate to CrossFit

Below is the Last River that I had the Pleasure of Guiding
Before Teaching….Could CrossFit Have Helped?

Wednesday October 16, 2013

Warm Up
2 Rounds:
10 Push Ups
10 Pull Ups
10 Snatch
300m Run

Front Squat 5×5
Thrusters 3×15

WOD – “Tiffany”
1 Round:
100 Snatch Pull
100 Snatch
100 Snatch Press
100 Overhead Squat

Core
3×30 Seconds:
Back Extnsions
Knees to Elbows
Russian Twists