First Crossfit Competition for these crazy chicks! I was so proud of you guys… you rocked it !
Warm-up
down-and-back warm-up
inch worm (down)
bear crawl (back)
10 high plank rotations, not on elbows
high knees (down)
butt kickers (back)
10 tuck jumps
walkout to plank, jump feet in to replace hands (back)
Warm up back squat and begin
WOD 1
BACK SQUAT
16, 14, 12, 9 reps @ ~65% of your 1RM .
Last reps needs to be very challenging but you can still make it. Do a push set on the last set, just to make sure !
WOD 2
TWO IS BETTER THAT ONE, BEGINNERS OR THOSE NOT COMFORTABLE USE DUMBBELLS.
Complete 4 rounds for time:
10 Double KB Sumo Deadlifts
10 Double KB Cleans
10 Double KB Thrusters
10 Box jumps 30/24″
– Rest 1 min between rounds –
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Rx: 2 x 24/16kg kettlebells, scale weights so that most sets can be completed unbroken.
ACCESSORY
Complete 3-4 rounds at a steady pace for quality:
12-15 Cal Bike
10-12 superman
8-10 Strict toes to bar
2-3 wall walks