7/29/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Scorpions
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Bergener

start skill or buy in if finish early

SKILL

Snatch balance + OH Squat

BUY IN

EMOTM for 10 min

1 snatch balance + 1 OH Squat

work as heavy as possible

WOD

10 min AMRAP

10 Ring Rows (feet on box)

25 Air Squats (no butt to ball)

15 Sit-ups


CASH OUT

As a class complete a 435m run carrying both kegs and the water jug. 

Kegs can be carried in any way, each athlete in class must hold 1 of the 3 objects for some of the run.

*coachs add laps and keg carry variations as you feel necessary*


MOBILITY

Hip flexors