4/28/2015

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

Tall Jerk

5 x 3

Split Jerks -
Every 90 seconds for 5 rounds

2 reps @ 65%

SKILL

Ring Dips

Practice kipping - 5-10 reps

WOD

3 RFT

8 Ring Dips

10 C2B

15 Burpees

CASH OUT

3 x 435m Run

Rest as needed

MOBILITY

Triceps