CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)
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
3 x 10 - Ring Rows
SKILL
All Lifts
WOD
10 RFT
3 Squat Cleans 135/95
2 Squat Snatch 135/95
1 Thruster 135/95
CASH OUT
Row 500m x 3
Rest 1:1 - share rowers
MOBILITY
rotator cuff and quads
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