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CrossFit 2/7/2018

6
Feb

CrossFit 2/7/2018

Announcement:  Both gyms will be closed Saturday Feb 10th.  We are hosting (and have tons of coaches and members competing in New WODs on the Block.  Come cheer them on.  It will be at our downtown location.

Warm Up

Mobility – ankle

3 rounds of:
50 foot bear crawl
20 sec crab bridge
3 inch worms
10 push-ups
10 sit ups
10 air squats

WOD

AMRAP – 4 rounds

1 min kettlebell swing
1 min box jump
1 min pistols (alt)
1 min toes-to-bar
1 min burpees

2 min rest

Health :35/25 – 24/20″step – air squats – Toes to KB – push ups
Athletic: 55/35 – 24/20 Jump or step – air squats – knees to elbow
Performance: 70/55 – 24/20″

Strength

A) Zots Press 3×5

B) Deficit Deadlifts 7×2