CrossFit FRIDAY 140606

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements:

Sign up now for the Never Too Strong Seminar on Sept 27-28.

Mobility:

Foam Roll: Quads, Hammies, Adductors and Abductors

Lift:

Back Squat
2x5 @ 60% of 1RM
1x5 & 70% of 1RM
5x5 @ 75% of 1RM

Skills & Technique: (Click below for links to more info)

Wod:

 
Run 400m
15 Thrusters 95/65 lbs
 
5 Rounds for time.