Thursday, 18 July, 2013


Thursday, 18 July, 2013

Workout of the Day:

Mobility Day!!!

My Crazy CrossFitians, you have been busted and been left bleeding (or bleating for the sheepish among you).  Come in and get some junk taken care of:

Group Warm Up:

Jog 400 M

20 Sit Ups

20 Bandy Good Mornings

20 PVC Pipe Overhead Squats

20 Russian Kettle Bell Swings


T-Spine Plate Smash (3 Min/ Pg 235)

Barbell Shoulder Smash (2 Min/ PG 266)

Bilateral Internal Rotation Mob (3 Min/ Pg 267)

Band Distracted Single Leg Flexion (2 Min/ Pg 305)

Band Distracted Hip Extension (2 Min/ pg 329)

Banded Super Frog (2 Min/ Pg 341)