December 10, 2014

9
Dec

December 10, 2014

Mobility Class Tonight 

Join us for a free mobility class at 6:30 PM tonight. Joe, L1 CrossFit coach and Physical Therapist, will lead the session and touch on general stretching and mobility, including movements you can do at home.

Can’t make it tonight? Be here at 10 AM on Saturday when Joe will lead an additional session.

jeff kbs
Jeff

 Workout of the Day
:05 (heats of 10 people, ~10-minute stagger start) 
For time:
2000 m row
20 shoulder-to-overhead 135/85
5 rope climbs
100 double-unders
1000 m run

Post-WOD stretches – 3 sets of:
3-way hamstring stretch (hold each position :20)

:30 (each leg) Couch stretch
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:30 Box stretch
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Post your scores to the Whiteboard.