August 16, 2015

Happy Birthday Jeff H and Lisette P!

WOD: For Time
Handstand Push Ups
Ring Dips
Push Ups

CrossFit 101
WOD: 3 Rounds, Record Best Round
Row 250m
15 Kettlebell Swings (53/35)
25 Burpees
15 Kettlebell Swings
Row 250m

CrossFit Prep
Skill: Knees to Elbow, Toes to Bar, Rowing, Wall Balls
Lift: Thruster

Mini WOD:
3 rounds for time of:
15 Calorie Row
12 Thrusters (45/35)
9 Knees to Elbow or Toes to Bars

Mobility to improve movements and positions: Ankles, Hips, Glutes, T-spine, and Shoulders