''Kelly'' (02.18.2011)

''CrossFit.
It's all in the hips.''
--The words on the back of our new shirts.


Warm-up Drills (02.18.2011)
Speed Rope Drills x 3:00
''Burgener Drill'' (3rnds/PVC)
Dot Drill (for time)
2 Rounds of
10 x Burpees
10 x Jumping Pull-ups
10 x Abmat Sit-ups
-Sumo Squats
-Shoulder Opening Drill (wall)
-Scorpion Stretch
-ITB Stretch

''Kelly'' (02.18.2011)
5 Rounds for time of
Run 400m
30 x Box Jumps (24/20'')
30 x Wallball (20/14lbs)

Skill Development (02.18.2011)
21-15-9 reps each (at your own pace)
Hip and Back Extensions
Hollow Rocks
Ring Support (seconds of hold)

Mobility WOD

CrossFit Endurance WOD (02.18.2011)
‘’10xIntervals,1:5’’
Swim: 10 x 50m/y with 5 times the recovery (if it takes you 30 seconds to swim 50m/y then you rest 2:30).
Bike: 10 x 1/4 mile with 5 times the recovery (if it takes 30 seconds to bike the 1/4 mile then you recover 2:30)
Run: 10 x 200m with 5 times the recovery (if it takes 40 seconds to run the 200m then you recover 3:20)
C2: 10 x 250m with 5 times the recovery (if it takes 45 seconds to row 250m then you recover 3:45)

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