CrossFit Eastern Shore – CrossFit
Warm-up with some easy aerobic work for about 7-10 minutes. Row, Ride, Run or a mixture of the 3.
20 Slow Air Squats
Pigeon Pose: 2×30 sec each leg
20 Slow shoulder Dislocates
Banded Shoulder Stretch 3×20 sec each shoulder
30 Second Bottom of the Squat Hold
Couch Stretch 3×20 sec each leg
Banded shoulder stretch 1 x 45 sec each arm
Cond: Michael (Time)
3 Rounds for time of:
50 Back Extensions
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
For todays Conditioning piece you will not complete it for time, however you will have 30 minutes to complete all the work in order. Turn down the intensity about 8 notches.
800m Run is an 800m Run, jog, or walk.
Back Extensions are Hip Extensions performed on the GHD machine. Standard is shoulder completely under the hip in the bottom position and shoulder just above hip at the top of the movement. No shady Reps.
Situps are abmat situps. Anchored or unanchored.