4/6/2015

ANNOUNCEMENTS

Upcoming Local Competitions:

"2015 Spring Fling" - May 16th - Elkton, MD - Teams of 3 men or 3 women - $60/team

Details and sign up: https://www.eventbrite.com/e/2015-spring-fling-tickets-15892134803?aff=efbevent

"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

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

In Line Lunge

Push Up/Ring Push up

Ring Dip/Empty barbell Strict press 
Down Dog
Pass Through

BUY IN

Back Squat

5 reps @ 65%

5 reps @ 75%

5 reps @ 85%

AMRAP @ 65%

rest 1:30-2:00 min between sets

SKILL

TTB:

Complete 10 reps prior to doing WOD , practice your kip for during WOD

Box Jump:

Try rebounding vs stepping down for 5-10 reps

WOD

10 min AMRAP
5 TTB

10 Box Jump 24/20

435m Run

CASH OUT

MU/PU Progression

*coach prescribed

MOBILITY

Hip Flexors