5/8/2015

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

BUY IN

Bergener then:
Every 90 seconds for 6 rounds
Snatch Drill* + SnatcH from 2" below knee
@ 60% 1RM
*Coach prescribed

SKILL

Practice OH lunge and TTB kipping x 5 reps

WOD

For time:
50 DU
20 OH Lunges 45#
25 TTB
100 DU
25 TTB
20 OH Lunges 45#
50 DU

CASH OUT

Recover

MOBILITY

Hip flexors