In House Team comp tomorrow night! No 4:30pm Class. If you would like to come early so you don’t miss out on your squats for the week, feel free to come at 4:30pm (planning to be done by 5pm).
3 Parts to the Day today: Strength and 2 WODs (2 separate scores).
WARMUP
2x
1 min cardio
10 DB Strict Press
5 Ring Rows
10 Halos
10 Plate Thrusters
5 Scap Retractions
3 Kip Swings
3 Pullups
STRENGTH
Strict Press
4 sets of 3 @ 70-80-85-90%
Strict Pullups (add weight if you can)
4×5-10
WOD # 1
6 min AMRAP
30 Wallballs 20/14
30 Cal Bike
*This is only 6min! = SPRINT
REST 5 min between WODs, Then..
WOD # 2
For Time in any order, broken up however you want:
100 Russian Twists
75 Sit-ups
50 Alt V Ups
1 min Plank
OPTIONAL POST WOD
3 sets of 10
Ring Dips
Toes to Rings
CrossFit Reserve 