December 16th, 2008 Workout

Exercise of the Day:

Dumbbell Arnold Press

-Palms start by facing you
-As you push the weight up rotate your palms aways from you
-Full arm extension above your head
-Rotate palms back to facing you as you bring the weight back down
-Slow controlled movement



Cross Fit:

"Fredrick"
-35 Squats
-35 Knees to Elbows
-35 Squats
-35 Sit-Ups
-35 Lunges
-35 Squats
-35 Knees to Elbows
-35 Sit-Ups

Boys:
-40 Barbell Goodmornings
-3xFAIL Calf Raises
-25 box blasts (each leg)
-50 ab cickets
-3x15 Squat Machine

Girls:
-30 Plate Dips
-30 Jumping Pull-Ups
-25 Bosu Push-Ups
-25 Tricep Extensions
-3x15 T Bar Row

Reminder for Game Days:
- Low Weight - Work on Correct Form - Dots/Ladders (Footwork)