Wednesday 130703

Ragnar 2013 LCF Team 1

Ragnar 2013 LCF Team 1

Holiday hours on July 4th – We will be holding a 6a and 730a WOD.

CrossFit Boot-Camp SessionStarts July 29th thru September 6th. Let your friends and family know so they can get a taste of what CrossFit is all about!

Youth Strength & Conditioning Class will be held Tuesday and Wednesday this week due to the holiday on Thursday. 

Warm-up/Mobility
Prepare for…

Strength-Skill
3 X 1min Max Reps Ring Dips :60 rest
3 X 1 min Max Toes 2 bar  :60 rest

WOD:
2-2-2-2-2-2-2-2-2-2
TGU  24/16 16/12 12/8 kg
10-9-8-7-6-5-4-3-2-1
HSPU
Pistols L-R =1

Team cool down PNF or Static stretch or light Row, bike, run 5-10min

CF Endurance
Tabata-Bike

WOD
15sec on-15sec off
KB Snatches for 30 min
2 x 12kg or 16 kg try to keep same # of reps


 

 

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