BINGO!

The 1st 5 minutes of the hour are yours at CrossFit Palo Alto so that you can iron out any kinks in the body, do more specific warm ups or work on things you suck at.  So how will you use them this month?  Here are some ideas.  I invite you to play "Bingo" with us!  

0:00-0:05 - BINGO! - Goals of this game...

1. Acquaint you with a multitude of productive ways to use your free five minutes of warm-up at the beginning of class
2. Give you resources so that you can attack the things you need to practice.
3. Row by row, letter by letter or randomly, “Blackout” the BINGO card!

	B	I	N	G	O
1	250m row time: ___ 30sec rest 250m row time: ___ 30sec rest 250m row time: ___                     Initial _____	500m row time: ________ Initial _____	10 sets of 10 KB Swings (Russian swings/chest high they should be short, sharp, powerful) Initial _____	400m run time ________ Initial _____	240m farmers walk (KB) 240m farmers walk (KB) can be unilateral w/switch or bilateral                       Initial _____
2	100 Double Unders (attempts ok) Initial _____	Bear Complex (PVC or 35#Barbell) 10-20 reps 1 rep= Power Clean Front Squat Push Press Back Squat Push Press (Behind Neck) Initial _____	Burgener Warm-up (PVC)* burgener-warm-up.wmv Initial _____	Shoulder Prep Mini* KB Halos both directions Turkish Get Ups Swings Snatches Initial _____	Squat hold (mobility wod #1) face-the-wall-squats wallballs box jumps/rebounding Initial _____
3	Rack a KB*, go for a walk, do both sides Practice downswing from rack then re-clean it to rack.* KB Press*                        Initial _____	Pullup practice Dead hangs or negatives hollow-rock* practice kip                        Initial _____	Self-Myofascial Release Hips Hamstrings Quads Calves Peroneals IT Inner thigh Back shoulders feet                       Initial _____	Running mechanics drills 100 running rope pulls* running in place running backwards (carefully!)                       Initial _____	Old-School CFPA W-Up    2 rounds 20 DU (attempts OK) 10 swings 10 pushups 10 pullups 10 PVC dislocates 10 PVC OHS 5/5 PVC OH Lunges                       Initial _____
4	Fish Game Points __________ Meters __________ Initial _____	Handstands Shoulder Taps/Handwalking HSPU Initial _____	Kettlebell  Clean & Press Initial _____	Muscle up Transitions Initial _____	Gymnastics Skills -L-Sit -Skin the Cat -Rope Climbs -Pass throughs Initial _____
5	AMRAP 5 minutes Jumping Jacks :) Initial _____	Ring Dip Practice Initial _____	1000m row  Initial _____	800m run Initial _____	5 sets of 10 wallballs.  Initial _____