7pm Mobility Focus: (Lakeview) Preparing for the Marathon with Runner’s Pre-hab!
A. Tabata Holds: 10 Rounds, alternating
20 on/10 off
B. Take 25 minutes-
Sumo Deadlift: Take 10 minutes building up to a heavy 10
5 Rounds: 10 reps at chosen weight
1 minute of band assisted Good mornings
2 minute rest
C. 3 Rounds: 1 minute on/ 30 seconds off
1. Handstand Hold
2. Inverted Rows
3. Jackknife V-ups
7pm – Endurance will meet Tuesday at the Barry and Lakeshore Drive location (Running Path)at 7:00 p.m. Workout will be ALWAYS be scaled for anyone new to endurance. Questions? Text Coach Mark at 708-267-8234.
2013 Chicago Marathon CrossFit Defined Cheering Section: This year, Coach Mark will be organizing a cheering section for the Chicago Marathon at the corner of Broadway between Cornelia and Roscoe, west side of the street. Plan to come cheer for our amazing athletes at mile eight of their 26.2 mile journey around the city. Coach Mark will be out there at 7:45 a.m. sharp with free coffee (and maybe mimosas) for all.
Wear your CrossFit Defined gear and bring your cowbell. Its time to do some cheering