CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!
WOD for the Cure with CrossFit Plexus
WARM UP
In 10 min or less:
30 - 60sec of everything
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Roll feet with PVC (shoes off)
Bergener
BUY IN
Back Squat
80-90% 1RM
6 x 2
SKILL
Muscle Up
WOD
Row 2000m
then
50 Sit ups
30 Push Press 135/95
15 HSPU
5 Muscle Ups
*25 min time cap*
CASH OUT
Strict Toes to Bar with 3 second descent
3 x 4
WARM UP
In 10 min or less:
30 - 60sec of everything
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Roll feet with PVC (shoes off)
Bergener
BUY IN
Back Squat
80-90% 1RM
6 x 2
SKILL
Muscle Up
WOD
Row 2000m
then
50 Sit ups
30 Push Press 135/95
15 HSPU
5 Muscle Ups
*25 min time cap*
CASH OUT
Strict Toes to Bar with 3 second descent
3 x 4
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