6/30/12

Warm up with joint mobility and dynamic movement.  Today some agility, jumping and Olympic lifts.  We will fight getting cement feet as long as we can.. We will be using an agility ladder and some home made hurdles.  If you don't have an agility ladder, buy some chalk and draw one on some black top.. instant agility ladder for little cost.. Quick feet and quick twitch today..


Agility ladder steps
3 hurdles
5 steel log clean and front squats
20 crossfit swings
5 barbell rows

Agility ladder steps
3 hurdles
5 steel log clean and press
20 crossfit swings
5 heavy curls

Agility ladder steps
3 hurdles
5 barbell snatch
20 crossfit swings
5 barbell twists

Cool down, have a nice day..                                                           El Rey always..