4/15/2015

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

Front Squat

3 reps @ 70%
3 reps @ 80%
3 reps @ 90%
AMRAP @ 70%

Rest 3 minutes between sets!

Use this time to teach any new people warm up and bracing sequence

SKILL

Extended Warm up

Go over movement standards on all movements!

Perform 10-15 practice reps of each

WOD

Bring a Friend Day Partner WOD!

With a partner complete-

For time:

670m run (2 short loops)

80 WB passes (1 partner throws it up, the other catches it)

70 Burpees

60 Box Jumps (24/20)

50 G2OH 115/75

*scale all exercises as necessary for any new partners brought in today!

ONLY 1 PERSON WORKS AT A TIME! However you may run together...2 laps each

CASH OUT

HSPU
2-3 sets of max reps

Scale: seated strict press AHAP 2-3 sets of 5

MOBILITY

Use SL