Depth Push-ups (legs elevated on med ball)- 4 sets of 8-10 reps.
Rest 20 sec.
Inverted Ring Rows- 4 sets of 8-10 reps.
Rest 2 minutes
AMRAP in 15 minutes of:
5 Barbell Manmakers (on bar- push-up, squat clean, thruster)
7 Box Jumps
I wanted to post some of the things OAC puts up with for having a crossfit in an open space, this is from a recent, “Hey OAC, suggestion”:
I especially enjoyed my time at the club today without all the noise! Thank you! Some music hurts the soul. We either build goodness to our souls or take it away by the things we do watch or listen to. I choose to add goodness to my soul. In a public place as the club is, the environment needs to be happy or neutral for all; especially in the rec center where so many children and older people walk and play. PLEASE don’t allow hard rock music to be played there. The volume bass and lyrics need to be more mellow. I had a great workout without music! I can’t enjoy my time there. Thank you for making the club enjoyable for all. Some music is okay and good.
Make sure you all let OAC know that there is something good that comes out of crossfit, all they hear are complaints.
Posted on: July 12, 2010admin