4/20/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, EXPLODE up then 2 sec decent
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Back Squat
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%
AMRAP @ 75%

SKILL

Complete 5-10 reps of each exercise:
Work on kipping and Box jump rhythm

WOD

4rft:
10 Pull-ups
8 Power Cleans 95/65
6 Burpee Box Jump 24/20
30 DU

CASH OUT

3 sets of:
Nose to wall Handstand Hold x 30 seconds
Hollow rock hold x 30 seconds

MOBILITY

Shoulders