2/19/2016

ANNOUNCEMENTS 

Upcoming local competitions:
2/27/2016 MAXlift 2016 at CF KOP
4/23/2016 Spring Fling Throwdown - Co-ed partner comp @ CF Akylas
5/14/2016 2016 Spring Fling - CF Equity - 3 person same sex teams

2016 CrossFit Open! 
Five Weeks | 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 of assault bike

then:

3 rds

30 DU

15 Burpees

1 Wall walk

BUY IN

Warm up/set up your bench. Use spotters! 

SKILL

Get SWOLE

WOD

HAPPY BIRTHDAY KEVIN C!

Aka

"Lynne"

5 rounds for max reps:

Bench Press (bodyweight)*scale to half*

Pull ups

THIS IS NOT FOR TIME, REST AS NEEDED

Note: If you cannot bench press 1/2 body weight, scale the weight down to something you can manage 10-12 reps of in the first round.  All sets must be UB, rest as needed between.

CASH OUT

Ring Push Out (Shoulder Flexion)
3x5 W/ 5 sec hold

*start kneeling then try to stand up*

MOBILITY

Everything/CHEST

RESULTS