Archive for July 4, 2013

Friday 20130705 Open Workout @0900

Posted: July 4, 2013 by totactfit01 in Uncategorized

Don’t forget, due to the base down day, we will run only one class today at 0900.

S/S/S:

Weighted Pull Ups

4×6

Post highest weight used to Comments/LogWOD

If you can, increase weight each round, do it, BUT, must do full range of motion, meaning, full hang at bottom, chin above bar at top, with NO Pez Head

Video courtesy of Paradiso CrossFit.  You can use any variation to hold on to the weight

WOD:

“Cargo”
15min AMRAP:
10 Wallballs (20/14)
200m Run w/ Medball
10 Weighted Alt Pistols (w/ med ball, 20/14)

Post rounds completed to Comments/LogWOD

Video courtesy of Hardcore Exercise.  You can either hold the med ball close to the body or extend it out with arms straight in front of you.

Med Ball Run CrossFit BAC BoulevardPic courtesy of CrossFit BAC Boulevard.  This is the proper, most effective way to run with the med ball

Med Ball Run what not to doThis is how NOT to carry the med ball while running.

Cash Out:

Roll thoracic spine – 3 minutes

Firebreather Piece (Done on your own outside of class time):

Rest