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Thursday, 1 December, 2011

Posted by Mandee on November 30, 2011   |   2 Comments

Warm-up:

3 Rounds of:

30 seconds walking lunges

30 seconds push ups

30 seconds parallette jumps

Rest 30 seconds

 

Workout:

FLOW Session

15 minute row/run at easy pace

10 minutes of handstand walk practice

15 minute row/run at easy pace

10 minutes rope climbs/pull up practice

 

CrossFit Endurance: Running Hills” with¬†Brian MacKenzie,¬†CrossFit Journal preview video [wmv] [mov]

“Meet The Training Staff” – video [wmv] [mov] [HD mov]

2 responses to “Thursday, 1 December, 2011”

  1. DaveC says:

    Nice to get a glimpse of Russell in the Training Staff video. To me, he and Crossfit are still largely synonymous. Question if someone can help me out…I’m not familiar with the term “FLOW” or “FLOW Session”. Is it an acronym or something?

  2. Jane says:

    Always a good time in 7am! I enjoyed learning to walk on my hands. Very happy with my ‘*’ this am.