Archive for November 28, 2013

Friday 20131129 Open Workout @ 1000

Posted: November 28, 2013 by totactfit01 in Uncategorized
0

REMINDER:  We will run one class today at 1000

 

 

WOD:

FightGOne BAdpic courtesy of North Shore CrossFit

Fight Gone Bad:

3 Rounds of 1 min AMRAPs:

Wall Balls (20/14)

Sumo Deadlift High Pull (75/55)

Box Jumps (24/20)

Push Press (75/55)

Row (Cals)

Rest

 

 

Post score to Comments/LogWOD

 

 

http://www.youtube.com/watch?v=DC19O4cgvp4

Video courtesy of CrossFit HQ.  Coach Greg Glassman explaining the development of the Fight Gone Bad workout.

 

 

X-tra Work:

Rest

 

 

Homework (Done on your own outside of class):

Work up one leg then the other.  3 rounds 10 sec 1st, 20 sec 2nd 30 sec last

  • anchored ankle  mobility

  • Roll out the calves

  • IT Band

  • Hamstring

Then

  • Frog Stretch

  • Roll Back bottom to top