Warm up: 3 x 10 sumor squats, lat lunges, mtn clmbrs
Skill: Box Squat (1 x 10, 1 x 5, 1 x3)
-sit on the box
-no bounching, touch and go
-sit back on the box in a controlled way
-using primarily hamstrings and hips
Workout Box squat @ 65-70% every 90 s for 15 min
9 pull ups
12 push press 95#/65#
50 m farmers carry 50-55#/30-35#
AMRAP in 10 min
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Testimonail: Great job Christy! This is what we love to hear. . .
"Just have to share about my visit to the chiropractor today. I used to go at least every two weeks and there were some spots in my back that were so out of whack that when my chiropractor touched them I would nearly fly off the table in pain.
I haven't been to the chiropractor in about 4 months, basically since right after I started Crossfit. I went back today for a tune up and she said that she couldn't believe how much my back had improved. I was excited because none of the adjustments caused me any pain whatsoever. The muscles in my back and neck are so much stronger since becoming a Crossfitter that they're actually keeping my bones in place like they're supposed to! Woo-hoo! "
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Although, from a functional prospective you have a valid point.
Sunday Run: same time, same place. 8:00 am Ballyhoo's at Ehrlich rd Upper Suncoast Trail. Coach Sandy is on vaction. Leading the run will be Coach Amy. Rx'd this week is a 5 mile run. Those of you that have already been running that distance, do a 5 m Time Trial. i.e. all out effort. Follow up your run with Coach Janet's awesome yoga class at the box 10:00 am
