ANNOUNCEMENTS
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
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
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
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Bergener
SKILL
BUY IN
With a 10 min running clock:
Complete 3-5 MAX ring support holds
Complete 3-5 MAX ring support holds
WOD
6RFT:
25 DU
12 Box Jump 30/24"
24 KB Snatch (12 each arm) 53/35#
12 American KB Swing 53/35#
12 Box Jump 30/24"
24 KB Snatch (12 each arm) 53/35#
12 American KB Swing 53/35#
25 min time cap
CASH OUT
Agility Ladder
MOBILITY
Hamstring
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