Deric and Carson are ready for the 2012 Reebok CrossFit Open

Deric and Carson ready for the 2012 open

 

 

 

 

 

 

 

 

Monday
Dynamic warm up
6 of each
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 (first round only)
squats
push ups (2nd round hand release)

Skill
Push press

12-12
8-8

Wod

“Michael”
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

 


MAD MOBI

Press ups
Calf stretch
Lacrosse ball on tfl.
IT band up an over

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