On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism

 

Rest Day

 

Competitor Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

CrossFit Endurance:

Choose a sport:

Run, Row, or Bike

ALL OUT EFFORTS!

4 rounds for total distance on sprinting:

15 sec on, 30 sec off*; 30 sec on, 1:00 off; 1:00 on, 2:00 off

*Off means rest, must be stationary. Athlete may walk around, but cannot advance in distance covered.

 

Mobility/Flexibility:

Seal Rocks – 2:00

Overhead distraction – 1:30/side

Hamstring Floss – 1:30/side

Shoulder Capsule – 1:30/side

Couch Stretch – 1:30/side

 

 

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