Extreme - February 8 & 9, 2011 - No Excuses CrossFit

Dynamic Warm-up (DWU)

XWOD:
7 Lactate Stackers – 1 min sprint/2 min easy jog back to start (goal mark)
Go for same distance (or more) on every sprint.
Rain Option: Rower – all-out for 1 min/ cover same distance in 2 min recovery

RSS: 1 min holds – 2 Rounds

Front Plank
Right Side Plank
Left Side Plank
Reverse Plank

Stretching: A & B

Rolling Lesson: Piriformis

Times: Tuesday @ 11:30 am or Wednesday @ 5:00 am
Location: No Excuses Gym

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