Day

January 16, 2013
Please sign-up for Friday Night Fights in MindBody Online once you've watched the video!
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Warm-Up:  Gymnastics Warm-Up – Day 2 10 minute AMRAP for quality: Level 1: 10 Kips Swings 10 Strict Pull-Ups (w/band) or Ring Rows 10 Sec Tuck Hang/ Tuck Ring Support 10 Kettlebell Swings 10 Hollow Raises Level 2: 5 Muscle-Up Row (w/turnout) 5 Butterfly Pullups 3 Weighted Strict Pullups 2 Skin the Cat 10 sec...
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Warm-Up:  CrossFit Warm-Up – 3 x 10   Strength: Press – 5 x 2 @ 90%1RM * Rest 90 Seconds Between Sets   Conditioning: 20 Minute AMRAP of: 14 Overhead Lunges (135/95) 10 Pull-Ups 6 Inverted Burpees   This Week's Mobility
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