New workout tracking software:
Step 1 = Click here and login (if you don’t know your password click on “forgot password” and it will send you a reset password email
Step 2 = download app for iPhone or Android
Step 3 = add profile pic
Step 4 = start submitting results, looking at the leaderboard or adding detailed notes to workout posts
CrossFit
WARM-UP
160413
EMOM x 10 of:
odd minutes = SMART Goal Work
even minutes = mobility exercise from posters
WOD
160412B
5 rounds for time of:
200 meter Run
20 Push-ups
15 Hang Squat Cleans, 95/65
10 Chest to Bar Pull-ups
200 meter Run
20 Push-ups
15 Hang Squat Cleans, 95/65
10 Chest to Bar Pull-ups
OPTIONAL ACCESSORY WORK
A. 2 minutes each leg, Couch Stretch
B. 3 X 15 Reverse Snow Angels
C. 4 X 12 Barbell Bridges, heavy as possible
BASEFIT
Teams of 3 relay style for 25 minute AMRAP of:
12/10 Calorie Row
10 V-ups
8 Burpees Over the Rower
MOBILITY
Group warm up: row/air dyne
Plank-down dog-hip abduction
Shoulder flexion, abduction, extension, addiction
Posterior cuff release active with lax and band
Lumbar decompression
Hip anterior mobility
Hamstring stretch and tac and floss
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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