4-16-14

Happy Birthday Miriam Rich!!

STRENGTH
(2x)
1 min Plank
30 sec right bridge (top leg bent at 90 degrees and slightly raised)
30 sec left bridge (top leg bent at 90 degrees and slightly raised)
2 min to perform
1 Turkish Get-up right arm + 6 Walking Lunge with the KB overhead, then back down on the ground
1 Turkish Get-up left arm + 6 Walking Lunge with the KB overhead, then back down to the ground
As Heavy as Possible

SCAP WORK
(2x)
25 Band pull-a-part
20 Scare Crow (5#/2.5#)
15 Scap Push Up
10 BTN Press (75-45#/45-15#)

CONDITIONING
21-15-9-9-15-21
Wall Ball
Push-up
Double Unders (3:1 Singles)

“Every day at CrossFit is an anthem of change. It’s a celebration of this strange and incredible organism: the human body. Each gut-wrenching, sweat-dripping workout reminds me of where I was, and where I’m going. And I’m going somewhere good.” – Paul Jones, CrossFitter

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Author: Paul @ IoTA Fitness

I like exersise.