4/23/2015

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

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
Lunge (any variety)
Pistol Progression
Push Up
Down Dog
Pass Through
MU/PU Progression
HSPU Progression

BUY IN

Bergener With PVC
Then

EMOTM 6 min
DRILL* + Hang Position Squat Clean @ 70% 1RM

*coach assigns drill

SKILL

Review Breathing on KBs
Find proper HSPU set up
Warm up Thrusters 5-10 reps at 75/45

WOD

15 min AMRAP
36 DU
24 KBS 70/53
12 Thrusters 95/65
6 Strict HSPU

CASH OUT

EMOTM 8 min -alt exercises
L-Sit Max hold
30 sec superman hold

MOBILITY

Legs