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
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
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
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
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
EMOTM for 5 minutes
1 Split Jerk @ 65%
SKILL
Split Jerk landing
Draw lines and perform 3 x 10 with empty bar
WOD
10 minute AMRAP
15 Push Press 115/75
15 Toes to Bar
CASH OUT
For time:
Run 1 mile
MOBILITY
Shoulders
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