1/28/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/6/2016 CrossFit API's Annual Winter War 2016
2/27/2016 MAXlift 2016 at CF KOP

2016 CrossFit Open! 
Feb. 25 - March 28, 2016
16.1: Feb. 25 - 29
16.2: March 3 - 7
16.3: March 10 - 14
16.4 March 17 - 21
16.5 March 24 - 28
More info and sign up here: The Open

WARM UP 

General movement warm up (pass through, air squats, good mornings, etc)
then:

1 min Assault Bike

Then

21-15-9

KB Goblet Squat

Ring rows

BUY IN

Front Squat

EMOTM 8 minutes

2 reps - start at 65% and build

SKILL

Strategy: Find the biggest sets that won't slow you down

WOD

40-30-20-10

Wall Balls

Pull Ups

Sit ups

Burpees

 

CASH OUT

Row 500m x 3
AFAP

MOBILITY

Everything

RESULTS