If you are doing the competition, we need you to write your team names and division on the back board (or text Melissa at 605-645-2216) by tomorrow please!! There are 27 teams 😊 and we are trying to get the heats lined up!
HAPPY LATE BIRTHDAY COACH MISSY!
GROUP PREP
5 min cardio
10 Leg Swings
10 Air Squat
Line Drill:
Toe walks
Heel Walks
Broad Jumps
10 KB Swings
5 KB Goblet Squat
30 sec KB Prying Goblet Squat
Wallball warmup
STRENGTH
• 3×2 Front Squat
• 3×1 Front Squat
add 5#-10# to last Double/Single load
WOD
Complete the following for time:
• 100 Double Unders (Fitness: 100 high singles)
• 40 Wall Balls (Rx: 20/14) (Fitness: 14/10)
• 75 Double Unders
• 30 Wall Balls
• 50 Double Unders
• 20 Wall Balls
• 25 Double Unders
• 10 Wall Balls
*Target time is 9:00- 12:00 min.
MOBILITY
Foam roll back and calves
Straddle Stretch
Cradle Stretch
CrossFit Reserve 