Some Work Before the Last Open WOD
13.5 is just around the corner and it promises to bring Fran-like fun to the box Friday morning. In the meantime, we had a great turnout at 8:15 and got some good work in leading up to tomorrow’s 13.5.
Lavonne chose rowing over running … clearly she chose wrong!
Warm Up:
2x
2 Handstand Push Ups
4 Strict Pull Ups
6 Pistols (3 per leg)
8 Push Ups
10 Second Hang from Pull Up Bar
Mobility:
PNF Hamstring
Calves on Wall
Shoulder work (PVC, Bands)
Foam Roll and Pain Ball All Over
Work:
4x
10 Bench Press @ 40% of 1RM
10 Deadlifts @ 40% of 1RM
MetCon (optional):
The Deciderer
AYOP (at your own pace)
3x
Run 400 meteres (yes, RUN) or Row 250 meters
10 American Kettle Bell Swings 52 lb. (1.5 pood)/36 lb. (1 pood)
10 Weighted Sit Ups OR 10 Surpermans/Superwomans OR 10 Back Extensions*
*Recommended that you do 1 of these movements on each round, so you get all three in.
RUNNING!
Spring is here! And that means it’s time to lace up them runnin’ shoes …
Rest up, hydrate and get your butts into the gym tomorrow for the final workout of the 2013 CrossFit Games Open!
