CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
OPEN WOD - Free for any to try. Bring a friend and receive 25% off your next month! August 5th- 7am
WARM UP
In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Bergener
start skill or buy in if finish early
SKILL
Step Ups - Don't Miss!
BUY IN
Warm up for thrusters
WOD
Row 500m
Then:
4 RFT
15 Box Step Ups (each leg) 24/20
10 Thrusters 75/55
Then:
Run 800m
Time Cap: 18 min
CASH OUT
MOBLIZE - Prepare for some PR's!
MOBILITY
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