Harlem Shake Fitness

HARLEM SHAKE

One of the things that makes our community so great is that although we work hard at skills and strength and we strive to improve ourselves everyday.  In the midst of all that, we have so many wonderful people who help make fitness fun!

Ok, for those of you who don’t know the Harlem Shake is a craze that has taken over the internet in the past few weeks.  Well, a few of our very own CFCP family decided to make their own version this weekend.

The wod was

Get Crazy for time.

Check it out…

 

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Tuesday
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)

50 n 50 ghd

Skill
Muscle up drills/progressions

Strength
Strict Dips.
10-8-7-5

Then
At tempo
40×0
5-5-5 reps. Up anyway. You can jump up if you need to.

Wod
For time
1 k row
80 squats
60 abmat sit ups
40 hand release push ups
20 pull ups

MAD MOBI
Pigeon
Roll quad and IT band
Corner stretch
Lat band stretch

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