1/18/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

Hopefully everyone has learned from December that weights, reps and exercises are all scalable EVERY day we workout. Ergo, I will be programming our workouts moving forward for GPP (General Physical Preparation) with less heavy weights / technical movements involved. This will allow for the vast majority of our athletes (yes, you are ALL athletes) to go "RX" and have to make less decisions prior to performing the WOD. This will make classes flow smoother and stay on time.

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)

1 min on the BRAND NEW Assault Bike

then:

3 rds
8 pull ups/ring rows
12 air squats
30 DU

BUY IN

EMOTM 10 min - Back Squat 2 reps
start at 60% and build over the rounds

SKILL

Maintain pressure through the feet on wall walks, no sliding down!

WOD

Complete for time:
70 Alt Stationary Lunges w/ KB 35/24 (one kb in both hands at chest)
50 V-Up Sit-ups
30 Front Squats 95/65
10 Wall Walks

CR10 Comp Team Scales:
sub 53/35# KB
sub FS for OHS @ 115#

CASH OUT

10-20 Snatch liftoffs (floor to knee) w/ 50% 1RM . . . work on your first pull.
DO NOT INCREASE WEIGHT!

MOBILITY

Couch Stretch against wall 2 x 30 sec each side

RESULTS