4/13/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"Frontline Wars" - RX May 30th/Scaled May 31st - Wilmington - Teams of 4 (2M/2F) - $200/team  

They also have master's individual RX options
Details and sign up: http://www.eventbrite.com/e/frontline-wars-a-competition-by-frontline-crossfit-mastersrxscaled-tickets-16321189116?aff=efbevent

"Hardbat Summer Classic" - 8/29 RX, 8/30 Scaled - Teams of 4 - 2M/2F - $250/team

http://hardbatcrossfit.com/summerclassic.html

Workshops: 
Handstand workshop at CF Reconstructed: April 19th 12-2pm $25 
https://www.facebook.com/events/1027059127321936/
Sign ups: https://cfrc.sites.zenplanner.com/event.cfm?eventId=5B4AF5CE-375B-40C4-A56E-B32D2AA2B891

WARM UP

Have your coach assign you the best choice below for you:
50 DU or 435m Run
Bridge with block squeeze, explode up then 2 sec decent
Spiderman Lunge
Push Up/Ring Push up
Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
AMRAP @ 70%

Rest 3 minutes between sets!

SKILL

Burpees Over the bar
Perform 10x laterally over the bar, practice staying low and falling quickly

WOD

4 RFT:
10 Deadlift 185/135
10 Burpees Over the Bar
335 Run

CASH OUT

MU/PU progressions 
*your coach will prescribe these for you

MOBILITY

Legs