02/27/10 - Free Saturday workout @ 11:30am

Today we have three different classes.

1. 9:30am – Fundamentals – A 3-week program designed for those new to CrossFit
2. 10:30am – CrossFit Group Workout
3. 11:30am – Free Intro Workout – No prior fitness experience necessary

Today’s LInks –

• MDA – How to choose a safe water bottle
• MDA – Hunter Gatherer Body Composition
• Post WOD eats
• Just eat real food

9:30am – Fundamentals

• Foam Roll / Mobility Warm up
• Practice – Pull ups
• Review – Press / Push Press / Push Jerk
• Instruction – GHD Sit Up / Double Under
• Workout – 15 min – AMRAP
  • 5 Pull ups
  • 10 Push ups
  • 15 Air Squats
• Stretch

10:30am – CrossFit WOD

• Mobility Warm up / Foam Roll
• 3×10 Hip Extensions
• WOD – 50-35-20 reps of the following for time:
  • Kettlebell Swings (1.5/1pood)
  • Box Jumps (24/20)
• Stretch / Relax / Coffee

11:30am – FREE Intro Workout

• Mobility Warm up
• Squat Instruction
• Workout – The workout will be scaled to meet all newcomers needs.
• Stretch / Cool down