SKFR Wellness

Tues. June 21st, 2011
1 Alarm -beginner
-Today’s workout consists of completing the Warm-up below for a total of (3) times. Reduce the rounds as necessary to scale.

 2 Alarm-intermediate
-Today’s workout consists of doing the Warm-up below for a total of (1) time followed by the Met-con below. Reduce the number of rounds of the Met-con as necessary to scale .

3 Alarm-advanced
-Todays workout consists of doing the Warm-ups below for a total of (1) time followed by the Strength exercise and the Met-con on the Front page of the WOD section of the Westsound CrossFit website

Today’s W.O.D.

Warm-up
Run or row 400 meters
Sampson Stretch**
Joint Circles
10 Pull-ups
     -pull-ups can be strict, kipping, or jumping.
10 push-ups
10 Sit-ups
10 Dips or DB overhead extensions
10 Burpees
10 Back Ext on roman chair or exercise ball

**Refer to explanation below.

2.10. What’s a Samson Stretch?

To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg’s knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal:

http://library.crossfit.com/free/pdf/08_03_Better_warmup.pdf

Met-Con
5 Pull-ups**
10 Push-ups
15 Sit-ups
400m Run or row
4 rounds for time

**Refer to explanation below

-Pull-ups can be strict, kipping, or jumping in form.
-Reduce rounds for scaled version