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
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
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Bergener
SKILL
OHS
BUY IN
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
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers
Butt Kicks
High Knees
Bergener
SKILL
OHS
BUY IN
10 minutes to find a heavy hang snatch
WOD
"Nancy"
Five rounds for time of:
400 meter run (long loop)
15 Overhead squat 95/65
CASH OUT
Plank with hands on rings
Max hold by 3-5 sets
CASH OUT
Plank with hands on rings
Max hold by 3-5 sets
MOBILITY
Hip Flexors
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