Thursday September 19, 2013

Mobility: 
  Quad Mash (You guys deserve it)
  Foam Roll IT Band & Glutes

Warmup: 
  3 Rounds
  5 Beat Swings
  5 Hanging Scapula Retraction
  5 Pull Ups

Strength/Skill: 
  Gymnastics 
 (Muscle Ups (Ring or Bar))

WOD: 
  "Apollo"
50 Push Ups
50 Pull Ups
50 Hanging Leg Raises
50 Air Squats
50 Situps
50 Jumping Jacks

 

Crossfit Bytown