2/22/2016

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

*If anyone is interested in logging their workouts for free online, try this: (creating a username is required)

http://www.wodfollow.com/tenants/419/tracks/451/weekof?date=2016-02-21

WARM UP 

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

1 min of assault bike

then:

4 rds:
5 Sit Ups
6 Push Ups
7 Air Squats

BUY IN

3 x 1 min plank

SKILL

Transitions , make them quick

WOD

For time:

run 800m
then
10 min amrap
7 TTB
14 Alt Lunges
21 DU
14 Ring Dips
7 Pull-Ups
then
run 800m

*use a running clock, coach will time your 10 min AMRAP*

CASH OUT

HSPU/Pike press
2 x 6 reps

MOBILITY

hip flexor kb

RESULTS