3/31/2016

ANNOUNCEMENTS 

Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
6/11/2016 Bear Down on Addiction - CF Bear - M/M or F/F teams
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

Custom CR10 Leaderboard here: CR10 CrossFit Open

WARM UP

20 Good Mornings
20 Air Squats
15 Push Ups
15 Superman
10 Alt Lunges
10 Ring or Box Dips

BUY IN

Front Squat
2x6 @ 65%
2x4 @ 70%
Rest 2 min

SKILL

Brace your core at the top of front squat before descent.

WOD

4 RFT
6 Ring pull ups
12 Sit ups
18 KB SDHP 53/35

comp team:3 MU instead of ring pu

CASH OUT

Run 435m x 4
Rest as needed between rounds

MOBILITY

Hip Flexors