Wednesday, August 21, 2013

Announcements

Our CrossFit for Hope event will be Saturday, August 24th at 10 am. It’s not too late to raise money, visit hope.crossfit.com/cures for more details.

Main – CrossFit

The CrossFit Warm-up
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Perform GHD Sit-ups if you can.
Weightlifting
Back Squat (10×2 @ 70% 1RM; Rest 1 minute)
Metcon
Rest 2 minutes in between tabatas. It doesn’t matter which tabata exercise is performed first.
Tabata Ball Slams (AMRAP – Reps)
Complete 8 intervals of 20 seconds of Max Effort Ball Slams, 20/15 pounds, followed by 10 seconds of rest.
Tabata Russian Kettle Bell Swings (AMRAP – Reps)
Complete 8 intervals of 20 seconds of Max Effort Russian Kettle Bell Swings, 70/44 pounds, followed by 10 seconds of rest.