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THURSDAY 171228

Warm-up:

Individual…

Row or Bike

15 Banded Good Mornings

Front Rack mobility on the rig

Group…

Kneeling front rack work on the ground

Downward dog pose

10 Push ups

Pigeon Pose

10 Hollow Rocks

 

 

Strength and Skill:

Every 4 minutes, for 20 minutes (5 sets):
4 Power Cleans
immediately followed by…
12 Front-Racked Alternating Reverse Lunges

Build over the course of the 5 sets to the heaviest complex you can handle.

 

Fitness:

For time:
500 Meter Row
30/20 Calorie Assault Bike

 

Performance:

“Elizabeth”

Complete rounds of 21, 15 and 9 reps for time of:
135/95 lb. Cleans (Power Clean is OK)
Ring Dips

Times to beat from 2012 CrossFit Games (the 13th event): Rich Froning – 2:33, Deborah Cordner Carson – 3:35

 

Mobility:

Mash Triceps

Roll Posterior

Mash Quads

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