WHAT A GREAT TURNOUT FOR OUR CROSSFIT SOCIAL. THE FOOD IS GETTING
BETTER AND BETTER! SPECIAL MOMENTS FOR MIKE AND EMILY AND THEIR NEW
BABY COMING IN LESS THAT 9 WEEKS! SO BLESSED TO HAVE SUCH A
WONDERFUL CROSSFIT FAMILY AND STRONG COMMUNITY.
Warm up
- 10 lunges with torso twists using MB
- 10 side to side lunges using MB
- 10 ps towel slides for hamstrings
- 10 planks moving in a circle left and right
- 10 ps single leg around the world with weight plate
- 2x parking load outside banded running pulls with a partner, switch
Strength 6 rounds
Dbell bottom up lunges, back foot in up on bench and start at the bottom. 5 ps ..* Line the benches down the middle of room and place an ab matt under knee*
using the same Dbell do 8 DB burpees
WOD 1 circuit 20 min emom WEAR WEIGHT VEST FOR RX
sled push … am class choices choice
sled pull…… am class choices choice
hang cleans 95/65
ladder
slam ball