Warm -up -
Pass throughs x10
Bear crawl
Crab walk
Lunes x10
Medball-partner warm up:
Overhead toss x10
Rotation toss Left/Right x10 Each
2-arm thrust x10
Perfect Stretch x4/leg
Samson stretch x2/leg
3RFT-
400 m run
40 sit-ups
20 push-ups
10 supine pull ups (feet on box)
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7:30 - CrossFit Volleyball @ ORU
Warm-up:
2 laps around the track
Perfect Stretch x2/leg
Pass-throughs x10
Rotator Cuff WU
Squat x10 (work form and depth)
Deadlift x10 (PVC)- Work form
Push-ups x10
Supermans x15
Skill: Press/Push Press/ Double Unders
WOD - AMRAP 7 minutes
15 weighted Sit-ups (10/12/15 lbs)
12 DB Deadlifts (12/15 lbs)
9 DB Push Press (8/10 lbs)
6:30 -
ReplyDeleteJerry - 17:35
Abi - 17:10
Tina - 15:39
Ju - 17:30
Lori - 17:55
Amanda - 19:10
Ana - 16:10
Britni - 18:46
Tera - 16:10
Matt - 17:23
__________________
7:30 - Volleyball
Josie - 8 rnds + 14 SU (8lbs DB)
Sofia - 8 rnds + 15 SU (10lbs DB)
Bailey - 8 rnds + 2 DL (8lbs DB)
Diana - 8 rnds + 14 SU (10lbs DB)
Emily D - 8 rnds + 15 SU (8lbs DB)
Amy - 8 rnds + 14 SU (8lbs DB)