ANNOUNCEMENTS
CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Details in the box
WARM UP
In 10 min or less:
30 - 60sec of everything
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Roll feet with PVC (shoes off)
Bergener
BUY IN
Every 90 seconds for 8 sets
1 Clean @ 70-80% 1RM
SKILL
Burpee box jump
WOD
24-18-12-6
KB SDHP 70/53
Burpee box jump 24/20"
* complete 30 DU after each round
15 min time cap
CASH OUT
3 x 6 reps L-Seated KB strict press, AHAP
MOBILITY
Lats and Quads
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