Wednesday, May 21, 2014

On June 7th, Albert is going to put on a running clinic for anyone that wants to improve their running form.  The clinic will be from 8:00-12:00.  There are only a few slots for this, so if you are interested please let us know ASAP.
 Eve doing some warm up squats during CrossFit Kids!!

Arm/Leg Swings
2:00 in the bottom of a squat (soft back)
3x10 of:
Shoulder Dislocates
Wall Squats (keep elbows locked out)
DB Straight-leg Deadlift (shoulders back, back flat)

MOD (15:00 CAP)
Front Squat
5-5-5-5-5 (same weight across all sets)
Increase your weight over last week, 2 more weeks at this rep scheme

18:00 AMRAP
21 Ab-mat Sit-ups
15 Calorie Row
9 Deadlifts (M=bdwt, W=80%)
Rx+ = M=1.25bdwt, W=bdwt

Extra work
Foam rolling and stretching is your extra work today. Spend quality time on this!!!

Day 21

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