031010
Tuesday, March 9, 2010 at 7:00PM I sent out a "State of the Union" e-mail to all members Tuesday afternoon. If you did not receive it your mailbox, please email CrossFit Boston so that we can send you a copy of it.
Warm-up:
Foam Roll - 5 min
Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge
Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges
Aerobic: Row 500m
rest :30
Row 500m
Perform both efforts at 80% of your max effort, ie if you consistently can row 1:30 for a 500m row then perform both of these at approximately 1:55.
Strength:
Deadlift
3 x 5 reps
Weighted Pull-ups
3 x max
Post all efforts to comments.













