Liz gives CrossFit a new look!

 

Liz and Jane (Bayou City CrossFit) hit some pull ups in the final wow of ACO

 

 

For more pictures from

All Cities Open 2011 Keep checking our Facebook page!

 

Dynamic Warm up

lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up

6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min
squats
push ups (2nd round hand release)

 

skill

snatch push press
5-5-5-5
record weight.

 

WOD
for time

50 double unders
21 kb swings
21 toe 2 bar
50 double unders
15 kb swings
15 toe 2 bar
50 double unders
9 kb swings
9 toe to bar

MAD MOBI
foam roll lats
calf stretch/calf roll
wrist stretch
press ups.

 

One comment

  1. Amber Austen /

    YES! Go Liz, My Life is finally complete now that CrossFit has tutu’s… 😉

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