Tuesday, February 26, 2019

Hello all.

Can’t wait to see you in here this week.

The first weekend of the open looked fantastic. Saturday was a ball in here and I am sure it will continue to grow as the open goes on. We’ll be having a briefing/set/warmup/etc. at 8/9/10/11/2 with heats during those time blocks.

Sunday we’ll be open as usual for a big cardio workout with a partner for everyone!

CrossFit - 6/12/330/430/530

Strength

12mins to build in weight

3rep Push Press

Get after some power through the hips and shoulders here.

Conditioning

10-8-6-4-2

Strict HSPU/Box Pushups/Pushups

DB Snatch (per arm, alt arms)

40 UB DU’s/60 SU’s/30secs Practice after each round.

LIveFit - 9am

Strength & Conditioning

30secs on - 30secs on - 30secs off x 4 Rounds

Goblet Squats - Air Squats - Rest

Goblet Lunge - Walking Lunge - Rest

Plank - Mountain Climber - Rest

MB Situps - Situps - Rest

Mobility

Pigeon Pose x 60secs each leg (twice)

Couch Stretch x 60secs each leg (twice)

Squat Therapy x 30secs (twice)

Adaptive CrossFit - 1030am

Strength & Conditioning

30min AMRAP

18cal Row

15 WBS

12 Shuttle Wheels

9 Ball Slams

6 Box Dips

3 Pullups

Get it.

CrossFit 101 - 730pm

Strength

12mins to build in weight

3rep Push Press

Get after some power through the hips and shoulders here.

Conditioning

10-8-6-4-2

Strict HSPU/Box Pushups/Pushups

DB Snatch (per arm, alt arms)

40 UB DU’s/60 SU’s/30secs Practice after each round.

- Team 782