Well, that was a lot of fun. Thank you to all who stopped by and spent a little bit of your Saturday with us. So grateful.
Warm-up
Spend 2 minutes in Z1
Then, 3 rounds
15 OHS w/PVC
10 push-ups
5 strict pull-ups or ring rows
Mobility
Group mobility
Strength
2-3 rounds
A1. Front rack walking lunges – 16t; AHAP
A2. Bottoms up KB press – 8e AHAP
A3. Weighted plank – one hold UB for a minute; AHAP
Front rack walking lunges – with 2 KB’s in the front rack position. The front ankle is over the knee, the back knee is under the hip. Make sure you stay tight and keep your shoulders over your hips. The most common mistake is to lean forward in an attempt to stand up. Don’t do that.
2. Bottoms up press – You know this one. KB is inverted. You are in a seated position on the ground with your legs out in front of you. One arm at a time. Core engaged.
3. Plank hold – you got that
WOD
“Out There”
3 rounds
400m run
30 sit-ups
20 hang power cleans (115/75#)(95/65#)
Classic CrossFit triplet. Simple in concept, difficult in execution.
