12172017

Warm-up

“Squat Therapy”

Start roughly two feet away from the wall and put your hands up

Perform 5 air squats at the coach’s call

Step two-four inches forward

Repeat for five rounds,  getting as close to the wall as possible. When you can no longer move forward, stay as close to the wall as possible allowing for a full range of motion squat.  And continue until all  five rounds have been completed. 

Mwod

Couch Stretch

Calf/Ankle stretch
Wod

Part 1 

Back Squat

3-3-3-3-3
Part 2

For time:

50 Wall-Balls (20/14)

Run 800 meters (to the Montessori School and back) 

50 Wall-Balls

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12162017

The Crossfit Warm-up
Two Rounds
10 Ring Rows
10 Overhead Sqauts
10 Push-ups
10 Sit-ups
10 Hyper-extensions
Mwod
Freestyle 8 Minutes
Wod
In Teams of Three
Buy in:
100 Partner Over Wall-balls (Partner A and B Pass the ball over partner c, who is holding an empty barbell over their head)
Then
Partner A: 1 round of 12 Deadlifts, 9 Hang cleans, and 6 shoulder-to-overhead (155/95)
Partner B  max rep burpees
PartnerC: rest
Rotate until 9 rounds of the complex has been completed (three each)
Score=burpees and time