Wednesday, March 21, 2012

Cash In:
Foam roller and PVC stretches, targeting your sorest areas

A/B WOD
"Recovery Time"
Accumulate 2 minutes of hold time for the following exercises (total of 10 minutes):

L-sit (any apparatus, legs piked or bent)
Handstand
Wall sit (see demo, below)
Hollow hold
Pull up hold

Note:
-For the timing, partner up as needed to accumulate the total of 2 minutes per exercise.

Cash Out:
If you are feeling limber, try a cartweel!
http://media.crossfit.com/cf-video/CrossFit_Cartwheel.mov

Wall sit demo:
http://www.youtube.com/watch?v=hYjd5cCuzy8

STRENGTH (Optional/Independent):
DEADLIFT

3 reps @ 70% of training max  (example 130x 0.70=91 or 90lbs)

3 reps @ 80% of training max (example 130x 0.80 = 104 or 105lbs)
3 reps @ 90% of training max (example 130x 0.90 = 117 or 115)