Skills & Drills: Basic Running Mechanics & 1 Mile Group Run
Work: “Lynne”, 5 Rounds of,
Rest as Needed between Rounds
Close: Calf Stretch
Skills & Drills: Accumulate 6 minutes in the bottom of squat
Strength: 5×10 Goblet Squat
Work: ‘Escape from Alcatraz’
Close: Open Hip
[youtube http://www.youtube.com/watch?v=t_zmJYQ5URw&w=560&h=315]
Strength: Press, 12 minutes to work up to a heavy triple
Work:
5 Rounds of
Core: 50 Knees to Elbows
Close: Open Hips
Afer doing some strength work in the cave we are going to take a trip to the park and do some hill repeats. Should be a fun one!
Strength: 4*10 deadlifts at moderate weight, focus on quality of reps
Work: Hill Sprints
Close: Hamstring Mobility
On Tuesday we did CrossFit LA’s Baseline workout. We are going to retest this same workout later this summer and compare our scores. In the meantime keep working hard; I look forward to seeing everyone blow Tuesday’s inventory time away.
If you missed Tuesday, shoot me an email and we can meet up on Cherry Ave outside of normal class times and make it up.