Good morning everyone! Being up this early kinda makes me miss early mornings...kinda. Today we will be stretching and resting to get ready for next week, which will be painful. This introductory week has been good, but I'm ready to get going with the real work. I am also heading down to Ohio today to go volunteer at the CrossFit Regionals!!! Pretty stoked about that. Anyway, here is today's workout. There will only be one posted because we don't have squats or bench press today.
Warm-up:
2 rounds
6 Push-ups
8 Dislocates
10 Squats
12 Sit-ups
Mobility:
Spiderman Lunge - 4 min (go into lunge position and drive the same side elbow as the front leg into the floor)
Butterfly Stretch - 1 min
Wall Quad Stretch - 1 min/leg
Roll Hamstrings - 1 min/leg
Skill:
Kipping HSPU (Here's a link to help you out a little bit http://www.youtube.com/watch?v=COcfdJ9N7sA)
WOD:
5 RFT
10 Lunges (5/leg)
20 DU's
30 Sit-ups
Nothing too crazy today. Rest up and use the WOD to help stretch and heal. We will be benching tomorrow, but no squats until Saturday. I'll keep updates coming from regionals! Stay strong.
Suffer the pain of discipline or suffer the pain of regret. - unknown
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