A blast from the past!

Soft tissue:
Foam roll:
Quads
IT bands
Hamstrings
Adductors
T-spine

Ball roll:
Glutes
QL
Tris

Mobility:
10 Half kneeling adductor dips
10 1-leg supine bridge
10 Spider man walk with rotation
10 Shin box
10 Bent over T-spine with rotation
10 Squat to stands
10 Mo money

Warm up:
350 m row damper 4
2 Rounds:
10 Step ups
10 KB swings
10 Archer rows
10 Lateral high knees
10 High knee skips
10 Mountain climbers

Work out of the Day:

10 Rounds for time of:
15 Deadlifts
15 Push ups

Post time and thoughts to comments.

CrossFit BreakThrough Dream Team Challenge 2012!!
PRIZES INCLUDE:
1st place team: 1/2 price training for remainder of calendar year (for whole team)
2nd place team: $150 worth of gear and supplements
3rd place team: 2 free articles of new BreakThrough apparel
...
MALE AND FEMALE OVERALL POINT LEADERS will receive a generous gift package compliments of Progenex and CrossFit BreakThrough.

CELEBRATION: Dream Team Banquet on Saturday May 26th at the Box catered by Tate-N-Tate for all participants.

Cost is $15/pp. Teams of 2,3 or 4 people.

We all have goals and expect to see results from all the hard training we do here at the Box. So let’s do some things on purpose and make sure we are moving in a positive direction…and why not have fun doing it! This will be a motivating, rewarding process…not to mention the fun celebration at the end! If you do not have the resources to cover the participation fee, please talk with a coach, scholorships are available Also, a couple people mentioned they would rather Coach Tom and I choose their team for them…if you would like to be “assigned” a team, just give Coach Nicole your name and I will do that for you. Teams need to be formed no later than Feb 3rd please. Sign up at the box! Times/dates for weighing in and to measure your body compisition will be posted next Monday. At that time, you will be given a sheet to track your progress and points. This is going to be a blast…we look forward to helping you reach all your goals!

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