MONDAY 9-26-16

ANNOUNCEMENT
RETEST :
*CROSSFIT TOTAL WILL BE TOMORROW TUESDAY *WEDNESDAY HELEN ..

 

TO THE TWO MOST BAD@$$ ATHLETES , COACHES-“and TEAM MATES WE COULD EVER WISH FOR   ……..WISHING A HAPPY BIRTHDAY TO JAKE LEAKE & CARLY HARDESTY ..WE LOVE U GUYS TO THE MOON AND BACK🍻 THANK YOU FOR STEPPING INTO OUR LIVES 💖

MONDAY

WARM UP 3X
200 m run
10 leg swings
10 SHPT
10 squats
10 Spider man push up
10 lat activation on bar

MOBILITY
1-2 min HANDCUFF STRETCH
1 min SHOULDER STRETCH BAR
1-2 min each side Couch stretch

GYMNASTICS SKILL3 sets
Pull up Complex
MIN 1: ME C2B PULL UPS
(kip or Butterfly ok)

MIN 2: 30 sec Hallow Rocks

MIN 3: ME STRICT CHIN UPS
90 sec rest between sets
ABS CONDITIONING
3 Sets NFT
10. Ball pike ups
10 sec hold Right side plank
10 Right side plank Raises
10 sec Hold left side plank
10 left side plank Raises
10 Leg Lowers
20 Russian twist w/wt

WOD FOR TIME
RUN OR ROW
1600 m (1Mile)
Mix it up however you want to complete a mile

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