March 23, 2017

Tonight is the last Open Announcement for 2017.  Keep an eye out for 17.5 and see what meat grinder we’ll go through tomorrow evening at FNL.  Remember following the workout we will be hanging out at Alpha for a few celebratory adult sodas and snacks, we hope you join us.  See a coach with any questions.

CrossFit:

Warm Up:
3rds
:45 Deadbug
10 EB Good Mornings
10 Bent Over BB Row (Build)

Strength:
Deadlift
All Levels: 1 rep every :30 for 12min @ 85% of 3RM

Choose Your Own Adventure:

WOD:
5rds
20 Cals AD
10 Burpees

Flex Sesh:
4rds
8 Plate Raise (Heavy)
8/8 Hammer Curls
8/8 Standing Teapots

BodyFit: 092

Warm Up:
Heat Your Meat

WOD:
100 Double Unders (3:1)
90 KBS – Russian (AHAP)
80 Step Ups (24/20)
70 Pushups
60 Wall Balls (20/14)
50 Double Unders
40 Ball Slams
30 Box Jumps (Same as Step Up)
20 Pullups
10 Goblet Squat (Same as KBS)