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
5 minute AMRAP
10 HRPU
15 Sit Ups
20 Air Squats
SKILL
WOD
4rft
SKILL
Alternating box jump practice
Deadlift hold explanation
WOD
4rft
40 Alt Box Jumps/Step Ups (24/20) *alt with partner each jump
30 Burpees *partner must hold Deadlift Bar at their hips for Burpees to count
30 Burpees *partner must hold Deadlift Bar at their hips for Burpees to count
20 Deadlift 135/95
CASH OUT
335m races
*teams of 2, find fastest pair!
MOBILITY
Everything
Everything
No comments:
Post a Comment