CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
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
No Open Gym 8/16, see you at the Mud Run!
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
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
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Bergener
BUY IN
Back Squat @ 80% 1RM
7 sets of 3 reps with 3 second pause at the bottom
SKILL
Burpee
WOD
"12.1"
7 min AMRAP
Burpees to a 6" target
*set a ring 6" above your arms extended while standing
CASH OUT
EMOTM for 10 minutes -
2 Snatch @ 75-85% 1RM
MOBILITY
Glutes
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