2700 Garden Road – CrossFit
Sweatshirts should be arriving this week!
5pm, 6pm, & 7pm WODs cancelled this Thurs. Feb. 26th. There will be a CrossFit Open announcement viewing at 5pm at FCCF! Rich Froning vs. Matt Fraser followed by a BBQ. Let me know if you want to do the Open WOD Thursday night! Open gym is an option for those who want to workout.
Workout
Complete 4 rounds not for time of the following
30x Double-unders
5-8x strict Handstand Push-ups (HSPU)
10-15x GHD sit-ups
Workout
Jack Bauer (Time)
Complete the following for time
3x KB Swings
21x Sumo Deadlift High Pulls (SDHP)
6x KB Swings
18x Sumo Deadlift High Pulls (SDHP)
9x KB Swings
15x Sumo Deadlift High Pulls (SDHP)
12x KB Swings
12x Sumo Deadlift High Pulls (SDHP)
15x KB Swings
9x Sumo Deadlift High Pulls (SDHP)
18x KB Swings
6x Sumo Deadlift High Pulls (SDHP)
21x KB Swings
3x Sumo Deadlift High Pulls (SDHP)
Mobility
1. Roll out the lower back – 2 mins
2. Roll out the upper back – 2 mins
3. Ball smash between the shoulders – 2 mins
4. Fwd bend bended hamstring stretch* – 1 min per side
5. Ball smash the glutes – 1 min per side
6.. Ball smash the hamstring – 1 min per side
* attach a rubber band around the rig at about waist height, step in with one leg and bring it up into the hip, walk out to some tension, step fwd with the banded leg, and keeping your back straight, reach for your toes.