CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
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
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Bergener
BUY IN
Front Squat
Take 12 min to find a 1RM
SKILL
American KB Swing
WOD
"Helen"
3 rft-
435m Run
21 American KBS 53/35
12 Pull-ups
CASH OUT
5 sets of the following complex - AHAP:
1 hang clean+1 power clean+1 squat clean
MOBILITY
Quads
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