Start your day off with Rachel ……6:00am class
Happy Monday and HAPPY BIRTHDAY SUMMER….
19 years old !
You have been crossfitting for 5 years now
and you are all of our child at CFSS…. WE LOVE YOU.
Warm up
- run 400 m
- then repeat 2x
- 10 ps SL sits to box use band around knees
- Kneeling high band pull and push, bend knee faces rig
- on all fours lift knees for 20 sec, if great lift 1 knee, stay n 90%
Strength
Back squats 2 2 2 2 2 2 alternate with
- 3 sets of pull ups
- 3 sets of vertical pull ups, rings
- stretch quads
WOD for time
3-5 rounds for time of: 200-meter bottom up top down carry 10 deficit push-ups, hands on dumbbells, weight plates 10 push jerks/MW Use dumbbells for the farmers carry and push jerks.