9/4/2014

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

Wall Ball

BUY IN

5 min AMRAP
Wall Balls 20/14
Every time you break/drop the ball - 3 burpees

WOD

3 rounds of:

5 minutes to complete:
200m run x 2
30 Russian KBS 53/35
in remaining time: Max Effort Push-Ups

rest 1 minute

Score is total Push-Ups 

CASH OUT

3 x 1 minute - feet elevated plank

3 x 30 seconds - feet elevated side plank

MOBILITY

hamstrings/glutes