9/3/2014

ANNOUNCEMENTS
CrossFit Plexus will be out at :
Step Out: Walk to Stop Diabetes - Sept 20th
Ropes for Hopes - Sept 27th
(click for more info!)

See you there!

WARM UP

30-60 seconds of each:

Plank to downdog
Hollow body hold or hollow rock
Superman
Block squeeze with shoulder flexion
Pass through
Kipping swing/MU progression
Ring Push Up/Ring Dip
Downhill skier rock
1 Leg hip hinge
OH squat

Bergener

SKILL

Clean

BUY IN

Take 15 min to find a heavy clean

WOD

EMOTM for 10 minutes:

7 Burpees over the bar (2 feet take off and 2 feet landing req'd)

1 Clean, AHAP

score is weight on the bar x reps completed

CASH OUT

3-5 MAX ring support holds

MOBILITY

lats/chest