Thursday, February 21, 2013

Buy in:
Hand stand holds 4 x 30sec

A WOD
15 min AMRAP
- 15 Thrusters (75# / 45#)
- 15 DU (3 to 1 Single Substitution)
- 5 Ring Dips

B WOD
15 min AMRAP
- 15 Dumb Bell Thrusters (25# / 15#)
- 15 DU (3 to 1 Single Substitution)
- 5 Ring Dips

Cash Out:
Stretching:
Do each of these stretches/poses for a few min. Remember Flexibility is one of the 10 Crossfit Fitness Domains.

Paschimottanasana (seated forward fold) - Focus on Keeping your back flat and inner thighs moving backwards

Pigeon pose - Begin by sitting cross legged and then extend one leg behind you. The knee of the extended back leg should always point down. The front shin should ideally to create a 90 degree angle with the thigh, for tight hips this is a challenge so any amount will do. The front foot should stay flexed to protect the knee joint.