Tuesday, July 8
“Every time you pick up your guitar to play, play as if it’s the last time.”
—Eric Clapton
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-up
3 mins of easy jogging, biking, or rowing
-- then --
2 rounds, not for time, of:
20 seconds of lateral banded steps
100 m run (increase speed each round)
10-15 m high knees
10-15 m butt kicks
10 steps, walking lunges
1 min of rest
Strength/Skill
3 RFQ, After WOD, in remaining time
Plank x 1:00
Dips x 5-10
KB High Pull x 12-15
WOD
For time:
100/80 Bike Cal
100 Med Ball V-Ups (Med Ball Sit-Ups)
100/80 Row Cal
Scale to a lower number of each reps.
30:00 cap
Cool Down
Calves & Foam Rolling
Straddle Stretch
Hold 1-2 minutes.