Warm up:
Shoulder stretches
Figure fours (4 times)
High knees
Light jog to front of gym then back
Leg/hip/calf stretches
WOD: Timed relay (4 exercises) 3 Rounds per team
Suicides (3 cones- sprint to the first cone, crab walk to the second, bear crawl to the third)
10-Md- ball slams (20lb for men 10lb for women)
15 burpees
20 squats then run back and tag next team member to begin.
(Finish with 1 mile run)
Monday, November 2, 2009
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1 comment:
Julie's mon food log:
meal1:protein drink(8oz h2o,1scoop pp)1-16oz h2o
meal2:1egg+2egg whites,1/4 c cottage cheese,1apple,2tsp pb,2black coffee,2-16oz h2o
meal3:protein shake(8oz h2o,1 1/2scoop pp,1/4 c blueberries,1/4 c banana slices)5 stalks celery,2tsp pb,2-16oz h2o
meal4:2-3oz salmon burgers,2c shredded cabbage with dressing(1tsp lemon juice,1tsp mustard,1tsp oil,5stalks celery,2-16oz h2o
crossfit
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