Tuesday, April 12, 2016

Monday, April 11, 2016
April 10, 2016
Wednesday, April 13, 2016
April 12, 2016

Tuesday, April 12, 2016

P4050005-001

Back Squats at TCCF!


Announcements:

The Lurong Living Summertime Challenge
 begins on May 16th.

WE ARE SIGNED UP AS A BOX! Click on the link above to sign up!
Early sign-up discounts are available…
Zero Dark Thirty Memorial Weekend Fund Raiser at Orchid Island CrossFit
All proceeds go to the Veterans Council of Indian River County
Teams of 5 are forming… Check out the link above for more information
Law Enforcement Torch Run for the Special Olympics ~ April 20th @ 9:00 AM
Start: Publix at 510 & 512, east to Powerline Rd., finish at Friendship Park
behind the Police Department. Multiple stops along the way…
Sebastian Charter Junior High ~ Super Hero Hustle 5K
Saturday, May 14th, 8:00 AM ~ Riverview Park
*****************************************************************


Pre-WOD: Jump rope 3 minutes + dynamic calf stretches;images-47
HQ Warm-up + supine scorpion

Skill: The Deadlift

Post-WOD: Band-assisted Hamstring stretches, Piriformis stretch,
Foam Roll

*************************************************
WOD:

A. Deadlift 3-3-2-1-1-1-1

Post your max effort on the board and with your trainer

B. Lower from a wall handstand to your head as slowly as possible, 10 reps
….Scale this to lowering from kneeling on a box. Use AbMats as needed.

Before your descent,  focus on maintaining a rigid core; tighten your glutes, pull down the bottom of your rib cage, draw your shoulder blades back and down.

Time each descent (alternate with a partner and have them count for you).
Post the sum of the times for the 10 reps…higher is better!

Leave a Reply

Your email address will not be published. Required fields are marked *