Friday 2/28/2014 CrossFit Workout of the day
Warm up
8 Min AMRAP
5 Squat Stretches
5 Iron Crosses
5 Inch Worms
5 Super mans
Strength/Skill
5 sets of 3 (per leg)
Turkish Get ups
Double under practice
30 for those who have them
Double under progression for those still working on them
Training (Met-Con)
12 Min AMRAP
Partner Chase
250 Meter row
12 KB Push press (53/35)
6 Pull ups
Scale options : scale weight on KB’s
Scale pull ups with bands or double up on Ring Rows
Open notes:
We will have a Saturday 8am CF Class that you can partake in the open workouts. If you have not registered there is still time to do so.
I will allow athletes to scale but it will not be allowed to count towards your score. This way everyone can participate.
2014 02 27