ANNOUNCEMENTS
Upcoming local competitions:
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going! SOLD OUT!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
2016 CrossFit Open!
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Custom CR10 Leaderboard here! CR10 CrossFit Open
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)
*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21
WARM UP
4/23/2016 Spring Fling Throwdown - CF Akylas -We've got 2 teams going! SOLD OUT!
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams
2016 CrossFit Open!
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
Custom CR10 Leaderboard here! CR10 CrossFit Open
CF Open WODs can be done Friday nights at CF Reconstructed or during Open Gym Saturday (Sunday Open Gym times TBA)
*If anyone is interested in logging their workouts for free online, try this: (creating a username is required) http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21
WARM UP
General movement warm up (pass through, air squats, good mornings, etc)
then:
1 min of assault bike
then:
2 rds:
48' High knee skip
48' crab walk
48' lateral bear crawl
10 burpees
BUY IN
Row 1000m x 3
Rest as needed
(add option for assault bike if needed)
SKILL
Finding pistol variation to use: lateral step down, hold a ring, use a plate, etc
Finding pistol variation to use: lateral step down, hold a ring, use a plate, etc
WOD
min 1: 10 pistols
min 2: 8 pike press
comp team 12 alt pistols/HSPU
CASH OUT
on platform for BB work
any kind
any kind
MOBILITY
everything
RESULTS
No comments:
Post a Comment