WOD - Tuesday, 4.7.2015

So many exercise photos are up on our Facebook page!  Check them out.  Like/share/tag.
https://www.facebook.com/ActiveLifeAthletics

This has nothing to do with what we're doing today, but it's just as incredible as all the strongman/weightlifting videos we post, if not more so!

Explosive Seminar is coming to Island Park in two weeks...get yourself signed up! -- Sign-up link www.xwod.ticketleap.com/KIP

CrossFit Kids Open House is here next weekend.  Signup at the front desk.  Find out what the Kids program is all about with our certified Kids Coach Molly Z!
 


CROSSFIT

WARMUP
3x30 seconds on:30 seconds off
Double Unders or DU attempts

5 Strict Pull Ups+10 second Flexed Arm Hang
30 second Handstand Hold
10 Beat Swings
10 Strict Press (empty bar)

STRENGTH
Strict Press
1x8
2x5
3x3

WOD
AMRAP 10

12 Pull Ups
30 Double Unders
10 Burpees
30 Double Unders
8 Handstand Push Ups

Mobility:

-Banded shoulder mobility (overhead and/or internal rotation or "banded bully")
https://www.youtube.com/watch?v=lAcI5iyjYMY

Fitness (11am)
Dynamic Warm up;
2 lengths of the gym high knees, butt kicks, side shuffle, step and skip, bear crawl, inch worm.

TABATA
2 Rounds of
alternating Air squats & push ups

WOD
Row 200m
12 KB Clean & Jerks 
12 KB swings 
5 burpees