Wednesday – 102214

Paul, Lucien and Britt prepping for Iron Curtain. We will be closed Saturday due to the competition, it's right in Longwood at CrossFit Evolution so come on out!

Paul, Lucien and Britt prepping for Iron Curtain. We will be closed Saturday due to the competition, it’s right in Longwood at CrossFit Evolution so come on out!

Injury Prevention
3 rounds for quality:
10 Protract/retract push-ups
15 Hip extensions on GHD (weighted if possible)
15 Elevated Ring rows

Spend 2 minutes doing the couch stretch on each leg

Workout of the Day
With a partner:
30-25-20-15-10-5
Cals on the assault bike
60-50-40-30-20-10
Double-unders

Post your scores to the Whiteboard.

, , ,