ANNOUNCEMENTS
CrossFit Plexus will be out at :
Step out walk against Diabetes Sept 20th
Hopes for Ropes Sept 27th
See you there!
WARM UP
30-60 seconds of each:
Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat
Bergener
BUY IN
6 sets of:
1 High Hang Squat Snatch + 1 Squat Snatch w/ no feet mov't (can come up on toes but cannot leave ground)
@ 50-65% 1RM - build to the heaviest weight in those %
WOD
4 RFT:
5 Strict Ring Dips
15 Box Jump 30/24"
30 Walking Lunge Steps (total)
14 min time cap
CASH OUT
3-5 x 200m Sprint
rest as needed
MOBILITY
hip flexor/triceps
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