Wednesday, April 17, 2013

During a  previous post I wrote about the CrossFit Open and how it would expose your strengths and weaknesses.  I also mentioned how it would push you to do things you had not previously done before.  Here's Fred during this year's Open getting his first pull-up and then continuing on and getting another 6 or 7. Way to go Fred!!!

Arm/Leg Swings
2x10 of:
Shoulder Dislocates
Good Mornings
OHS

MOD
1-1-1-1-1
Hang Squat Snatch + Squat Snatch = 1 set

WOD
Conditioning
3 RFT
400 m Run
30 Push-ups
20 KB Swings (53/35#)
1 Rope Climb

For Rx+ do Hand Release Push-ups and/or swing more weight.

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