Practice 9.11.15

Announcements

NO Evening Classes Today 9/11/15.
We are holding a competition with Volition CrossFit @ 1840 Houret Ct, Milpitas, CA 95035
Come Support our 22 athletes competing!!! 5:30pm – 8:30pm

Sundown CrossFit – CrossFit

Warm-up

Running 4A (No Measure)

200m Run + 20 Jumping Air Squats

Standing Straddle (2-3 min hold w/ focus on breathing)

Bounded Angle (2-3- min hold w/ focus on breathing)

Piegon (2-3 min hold w/ focus on breathing)

2X 12 Reps of Lateral 2 Step Shuffle

Monostructural

Metcon (3 Rounds for time)

3x(800m @mile pace+30sec, 1min rest Max 200m) rest 3min between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

5min AMRAP

5 T2B

5 Push-Ups

Goal M/10rds F/7rds

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