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Ravens

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Crazy game last night! Although I'm a Redskins fan I can support the Ravens because of one reason: Ray Rice does CrossFit. Check out the link to read about his workouts.

http://m.mensfitness.com/leisure/sports/ray-rice-is-ready-to-lead-the-ravens

Weak of Emphasis (WOE)- Explosive Hip Extension.

Why are we working on hip again!? Because working on explosive drive, the action assistants with any movement to it easier.

Strength- Close Grip Bench Press 3X10,7,5

CrossFit Hagerstown WOD for 2.413
On the Minute for 5 minutes
3 Muscle Ups or 15 Ring Pull Ups or 20 Dips
5 Box Jumps 30" or 24" or step
-1 Minute Break-
Every 30 Seconds for 3 minutes
3 Clapping Push ups
3 Squats

Labels: dips, muscle ups, on the minute, plyo, Superbowl

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