Mobilize: Front Rack position & Squat Positioning
Conditioning:
20 minutes, every minute on the minute:
Close: Mobility of Choice
Today is our final Bring A Friend Day for the week! Thanks to all the friends who have kicked it with us this week, it has been a blast!
Option 1:
In teams of two complete,
5-10-15-10-5 of:
Each Partner completes each movement one at a time before moving to the next.
Option 2:
CrossFit Games Open WOD 13.3
12 minute AMRAP of:
“Annie are you OK?”
21-15-9 (option 1) or 15-12-9 (options 2) for time:
How many old-school CrossFit ‘celebrities’ can you spot in this classic video?
Whole Life Challenge Kick Off!
Measurements and photos taken starting at 9:00, workout starts at 10:00. This is open to ALL members, regardless of WLC participation status. Come join the fun!
WLC Benchmark:
12 minutes, as many rounds as possible:
Strength:
Jerk 1-1-1-1-1-1-1
Conditioning:
The Solidarity Trail Running Club is doing it’s inaugural run today (Tuesday) at 9:45am! Message michael@solidaritycrossfit.com if you are interested in joining.
Strength:
Hang Clean 1-1-1-1-1-1-1
Conditioning:
7 rounds for total repetitions of:
2 minute AMRAP of,
*Rest 1 minute.
Notes: The cap on muscle ups is 7 reps, C2B pullups is 15 reps. Once you hit this cap, immediately drop down and perform ME burpees with the remainder of the 2 minute cycle. Metcon courtesy of Outlaw Industries.
Trail time!
