Thursday 9.29.11

Practice good Hollow Body positions (like this) in every lift that causes the body to become extended.

SWOD: Weighted Pull Up 3-3-3-3-3

Metcon: Strength and Conditioning Recovery for Quality (from CrossFit Endurance):
3 rounds:
-GHD Sit-ups x 15,
-Hip Extensions x 15,
-Kettlebell Swings x 15,
-Push Ups or Bench Press x 15,
-Ring Rows x 15

All exercises are with light – medium weight. This is NOT a timed workout. This can and should be done the day of races, after long runs, or after interval work.  The ability of this workout to assist in recovery, especially immediately after a long run, half or full marathon, tough mudder, etc. is extremely helpful in getting you back to training.  "Fran" is tomorrow.

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