Wednesday August 16, 2017

Warm Up 82 (No Measure)

Row 500m
10 Inch worms
20 Beat Squats
30 Jumping Jacks
10 Superman hold
+
2 RNFT:
15 Banded Pull Through
10 Banded Side Step (/side)

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35# In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012 To learn more about DG click here

Durante Core (AMRAP – Reps)

5 rds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
– Rest 1 min –

*Scale reps to a manageable amount per set.

Meet Ashley – Athletic Therapist & Kinesiologist

My name is Ashley, and Im an Athletic Therapist and Kinesiologist out here on the Peninsula. I can treat sprains, strains, tendanitis, and chronic injuries. I will be at Peninsula CrossFit Tuesday nights from 5:30-6:30 for free assessments, taping and injury management. Im also offering a 50% discount to Peninsula CrossFit members for treatments at my clinic if they need more than a quick checkup. Don’t let an injury hold you back! Come see me! Check out my website for more details inmotiontherapy.ca

What is CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource