3 sets of
12 Kettlebell front squat
15m resisted run
12 Bent rows
rest
+
Row 750m and then
3 rounds of
10 Sit up to Squat
10 Burpees
+
L-sit practice on kettlebells
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Bent Row video – Catalyst Athletics
Luuuuuuuuke from CrossFit Elevate demonstrates the L-sit using kettlebells
10 min Double Under skill work
+
Karen
150 Wall Ball 20/14 for time
Nice kettlebell swing, many of you are making some significant improvements in your flexibility and movement patterns. Don’t forget to keep those tissues supple and mobile….take home some of the mobility exercises we do at the gym and work on your limited ranges/flexibility at home. Flexibility and proper mobility will make you sneaky strong and good at most activities…..faster, better, healthier, stronger, don’t think I can have too much of that stuff so GET BOLT and mobilize yourself.
15 min AMRAP
9 DL 155/100
12 Push Ups (hand release at the bottom)
15 Box Jumps 24/20
+
Mobility Series
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Option 2 is to re-test
400m Run
21-15-9
Squat
Push Up
Sit Up
400m Run
5 sets
Push Press x 5
Burpees x 8 as high as possible
r/r-3min
+
500m row @ 97-100% x 3
r/r- 2:1
——————-
Cassidy taking on the CrossFit Games Open Workout #1. Wish her luck as she takes on Workout #2 tomorrow!
A. Bulgarian Split Squat 4×6
B. 100m Sprint x 5; r/r 1 min
C. 100 Abmat Sit Ups AFAP
D. 30s double unders, 30s rest x 6
+
Mobility Work
Thanks to Stu for coming over from Dallas, working out and putting together the video for us. This was one of our team workouts we did on Saturday AM and I think we look pretty good from an ant’s eye view.
The Team WOD; One member runs a lap while the other 2 members work through 75 Wall Ball, 100 Push Ups, and 125 Overhead Squat. Nice work Stu, Shayne and Robyn!
I bet you didn’t know the gym lights pulsed until you fast framed the video.
I have come to the realization that during any wod, I am going to feel like I want to die. Now, that may sound morbid to some, but for me I’m learning how to push myself so hard for a short amount of time, then I have the rest of the day to live freely.