Remember, today is bring a friend day to benefit Big Brothers, Big Sisters. There will a raffle with some awesome prizes. Grab your closest buddy and force them to come to CrossFit with you for the day. See you there!
Warm-up
Sign into Wodify and spend 2 minutes in Z1
Then, 3 rounds
10 KBS
10 sit-ups
10 lunges
Mobility
Hamstring mobility to prep for strength
Strength
E2:00 for 12 minutes total
First minute complete 5 deadlifts with exactly :10 between each rep.
Then, immediately complete 10 ring dips or a progression
*for weight on bar, think 55 to 65%
Good power work. If you stick to the percentages.
WOD
“Mid Range”
1:00 max effort at each station, complete 4 rounds total, no rest between rounds
KBS (70/53#)(53/35#)
Sit-ups
Lunges
*score is total reps
Pretty self explanatory here. Work for the entire minute. Don’t game it.
