
Thrash Session October 14th, 2012
Getting straight to the point!
Warm Up:
D.R.O.M.S
10 Caterpillars
10 Lunges
10 Scorpions
10 Supermans
10 PVC Pipe Pass Throughs
10 Overhead Squats
Burgener Warm Up
Weight Training: 3 Position cleans Hang, below bnee and From the ground
5 rounds of 3 sets @ 60% of 1RM
Demo compliments of CrossFit Wilmington
Work Out: 5 Rounds
10 Burpees
10 Pull Ups
10 KB Swings
Cool Down:
400m Run
Static Stretching
Roll out with Foam Roller/Lacrosse Ball
Ice Down Sore Joints
Post WOD Meal
Post WOD Protien
Post WOD Lurong Living