02.05.2018

Hey Everyone!!

Just a reminder that our schedule has officially changed!

Also, Renee’s Competition class will be starting up again this Tuesday, February 6th, at 6:30pm. The focus moving forward will be “Crossfit Open Prep”.

See you all there!!

Warm up:

(3 rounds easy pace)

15 “perfect slow” air squat

10/arm KB strict press (bottoms up position)

10 Relax to Hollow hold 2 sec

2 wallclimb + hold 10sec facing the wall, hollow position

Mobility:

[10:00]

1. Anterior Compartment Smash + Shoulder smash  3min/side
2. Banded Pull apart Overhead and Chest 3×10 each position

Strength:

(10:00-15:00)

Handstand Push up (Ideally with no more than 1 plate(10#) + 1 abmat. Progression is feet/knees on box or slow negative to tuck position)

5 sets of max kipping HSPU

Rest exactly 90sec between sets

**Goal is to work on kip efficiency, bring knees fast and low on chest, keep tension in upper body, when it gets too slow or not smooth anymore, they stop. People can start on the wall for their first few sets and finish on a box.**

Conditioning:

(5 rounds for time, CAP 18:00)

20 WallBall @20/14

10 Sumo DL High Pull @95/65

10 C2B pull up

RX+

20 WallBall @20/14

10 SDLHP @95/65

5 Muscle up (bar or ring)