2/4/2016

ANNOUNCEMENTS 

Upcoming local competitions:

2/27/2016 MAXlift 2016 at CF KOP

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
12 Alt Box Step Ups 24/20
8 Push Up to Downdog
:20 sec hollow hold

BUY IN

EMOTM for 8 minutes

Front Squat x 3 reps

Start at 65% and build

SKILL

Find the pace at which you can slow down but still keep moving when it hurts

WOD

5 rds 

400m RUN

21 KBS 53/35

12 Pull Ups

comp team - American KBS

CASH OUT

Row 1000m x 1
or
Assault Bike .8 km (800m)

MOBILITY

Forearm stretch on box

RESULTS