7/10/2015

ANNOUNCEMENTS

Upcoming Local Competitions:
"Bear Down on Addiction" - 8/1 CrossFit Bear - We signed up an RX team - come out and show your support!
"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

WARM UP

2-3 rds x 8 reps
Air Squat
Push Up
Walking Lunge
Ring Row
Good Morning
Pass Through

BUY IN

Zombie Front Squat

3 x 8 AHAP

https://www.youtube.com/watch?v=_K9bZJzkBwo

SKILL
Placing barbell on shoulders - front rack position

WOD

2 Rounds for Time

20 DU

25 Pull ups

30 Wall Balls

35 KBS 70/53

Rest 2 min

CASH OUT

Row 1000m x 2

rest 3 min

MOBILITY

hip flexors