Announcements Snatch workshop with Nick Sunday October 5th from 9:30am - 12:00pm 12 signed up so far! 13 spots left. $15.00 a person and will cap at 25 people **to sign up please email info@cfreignited Main - CrossFit View Public Whiteboard: bit.ly/1rzCeJK Warm Up ON (No Measure) Wall to Wall Stiff Legged Bear Crawls 10 HR Push Ups Wall to Wall Side Lunge (alt sides) 10 Sit Ups Wall to Wall Burpee Broad Jumps 10 Lunges Wall to Wall High Knees 10 Jump Squats Wall to Wall Butt Kickers Front Squat (3x10-12 @2020) A. Front squat @2020; 10-12x3 Every 2nd min on the min 10-12 reps for 3 sets Drop Snatch (1 rep on the 30 sec for 20 reps) B. Drop snatch; 1 rep on the 30 seconds for 20 reps @light/moderate load Every 30 sec on the sec 1 rep for 20 sets (10 minutes) Metcon (3 Rounds for calories) Row sprint 20 seconds @100% rest 1:40 x3 *alternate with a partner **rest independently ***preset row times for 20 sec intervals COACHES MOBILITY TIME Mobilize with your Coach for the remainder of Class EXTRA CREDIT (INDEPENDENTLY AFTER WOD) 5 min MAX CAL Airdyne make up from yesterday! POST Score on the White Board
Posted on: Tue, 30 Sep 2014 00:15:15 +0000