8/26/2013

Welcome back to our community! It is great to see campus so alive with students. Lets do some great things this semester and really get a good following! To start the week off we are going to do some classic CrossFit workouts to get everyone ready for the work ahead.

Warm-Up:
3 Rounds
run 1 lap
10 lunges
2 inch worms
5 push ups
10 situps

Strength:
Squat
5-5-5-5-5
Work up to the heaviest weight you can do for 5 reps then do five sets at that weight.


Metcon:
"Barbara"
Rx'd
5 rounds for time
20 pull-ups
30 push- ups
40 sit-ups
50 air squats
Rest 3 mins between rounds

Scaled
5 Rounds for time
10 pull-ups
15 push-ups
20 sit-ups
25 air squats
Rest 3 mins between rounds

Mobility:
Super quad stretch 3 min each leg
Calf Stretch 2 min each leg