CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!
WOD for the Cure with CrossFit Plexus
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
Front Squat @ 75% 1RM
SKILL
Clean & Jerk
WOD
"Grace"
CASH OUT
Double Tabata
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
Front Squat @ 75% 1RM
7 x 2
3 second pause at bottom
SKILL
Clean & Jerk
WOD
"Grace"
For Time:
30 Clean & Jerks 135/95
CASH OUT
Double Tabata
Ring Rows/Push ups
MOBILITY
Thoracic Spine
MOBILITY
Thoracic Spine
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