“Everyone wants to be great, until it’s time to do what greatness requires.” – Joshua Medcalf
Friday Night Lights theme is… NEON!! Wear anything neon on Friday to earn points for your team!
Open tomorrow at 5pm!! If you can’t make it by 5, come when you can. We will have multiple heats. We will have the Open WOD at all normal class times, except 4:30pm, if you need to do it earlier.
WARMUP
2 min cardio
1 min each: deep squat hold, forward fold, up dog, down dog, Childs pose, thread the needle, t shoulder stretch, pigeon pose, Spider-Man hold, butterfly, straddle, couch stretch
WOD
Recovery WOD – use this workout to flush any sore muscles and prep your body for the Open
AMRAP 25 min at 50-60%
2 min cardio
5 Ring Rows
10 Air Squats
15 KB Deadlift
20 Sit-ups
2 min cardio
5 Light DB floor press
10 Lunges
15 Russian KBS
20 Medball Russian Twists
MANDATORY STRETCHING/MOBILITY
5 min foam rolling
CrossFit Reserve 