CF864 Strength and Conditioning
A person finds joy in giving an apt reply— and how good is a timely word!
-Proverbs 15:23
I have had more trouble with myself than with any other man I have ever met.
-Dwight Lyman Moody
Today's WOD's - Start Promptly at: 5:15a.m./9:00a.m.
a.) Warm-up - Mobility work / Skill Work / Goat Work
b.) Buy In (starts at the time above)
c.) WOD - 10 RFT:
100 Meter Sprint - 100% (50M and back)
5 Push-ups (HR) Strict form - No sagging / bridging
10 Step Prisoner Walking Lunges
15 Sit-ups (unanchored)
Go hard and fast on this one!
d.) Cash Out - Finish Strong!
“If you need music to motivate you, go find something else to do”
-Josh Everett
Post Workout - Hydrate. Mobility. Stretch. Skill. Refuel
Here’s 5 easy rules to follow. Not just for CrossFit but in life in general.
No Quitting
No Whining
No Bragging
No Excuses
No Cheating
be strong!
Jay and Janice
No comments:
Post a Comment