wod

7.1.14 WOD

By 06/30/2014 No Comments

Lance Sumo Deadlift at FIT Park Meadows CrossFit Lone Tree Highlands Ranch near Denver, COModified schedule this week:

7/4 There are NO classes at the gym.  The WOD is the Lone Tree Liberty Dash!  Click here for info!

7/5 & 7/6 There is only a 9am F.I.T & 10am CrossFit

Death by:
3 Burpees
Sprint 10 meters

For time:
Row 500 meters
100 Double Unders
80 Air Squats
60 Push Ups
40 Toes to Bar
20 Box Jumps (24/20)
100 Double Unders

800 meter COOL DOWN Jog. Not for time.

Are your ankles holding you back?  Do you know whether they are tight or not? This is a great video to be able to tell.  What do you do about it?  Check out Kelly Starrett on Youtube and search for Ankle Mobility.  You’ll find a number of great videos to fix this problem.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=q3UGl2rHz18[/youtube]
Shean

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