Warm up:
Joint mobility
10 each of:
- overhead squats
- pull ups
- push ups
- sit ups
- double unders
- pull up homework
- Skin the cat
Skills/Strength:
external rotation
- application in handstand push ups and overhead movements
overhead press 3-3-3
WOD:
“Fran”
21-15-9
Thrusters, 95/65
pull ups
Thrusters, 95/65
pull ups
compare to 3/21/2011
Our crew up on top of Mount Royal in Frisco this last Saturday. Hike turned out to be absolutely beautiful although pretty steap so we still got in our Saturday WOD before stuffing our faces at the barbeque competition!
Greg A. Warmup
Here is Greg A’s warm up video. As a lot of us get into CrossFit and start to become machines over time, we forget to properly warm up and then wonder why our joints hurt or how we pull muscles. We’ve been working so much on mobility, provided to us by K Star that we forget to do our basics. This week lets get back to our roots!!
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