Announcements Using a random number generator, we have found a winner!! Congrats to Jeff Dolifka, one of our new members on winning a free month of Unlimited CrossFit!! TFP CrossFit - CrossFit Warm-up PreMob: Bird Dogs Arm Circles Scap Pushups Bar Hang Warmup: 1/2 Tabata KB Swings (4rounds) 5 Plank to Downward Dog, Pause in each Position 10 Plank to Forearms 10 Strict Press :30 Reverse Plank 10 BTNSP :30 Hollow Hold Strength Shoulder Press (12:00 EMOM) Fitness Conditioning Partner! FIT: Metcon (Time) 5 Rounds each: 200 m run 10 DB or KB snatch, alt 55/35# 10 Target Burpees 6 -25:00 Cap- One athlete working at a time. You should be scaling to perform each round at 2:30 MAX! Performance Conditioning Partner! PERF: Metcon (Time) 3 Rounds each: 800 m run 2 Rope Climbs 15/10 Ring Dips 10 Target Burpees 6 -25:00 cap- Partner starts when other returns from the run. To make it under the time cap you will need to maintain a sub 4:00 run pace! Cooldown 5 Cat Cow Downward Dog Ankle Stretch Prone PVC Dislocates Ankle Calf Stretch
Posted on: Fri, 21 Nov 2014 07:00:46 +0000
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