March 9, 2017

Reminder: Tomorrow evening Rising Six CF for CF Open 17.3.  Leaving Alpha at 5:30pm if you want to carpool.  See coaches with any questions.

CrossFit:

Warm Up:
Deadbugs 3 x 1:00 / 1:00
3rds
1/1 Seesaw Walk
8 BB Bent Over Row
4 Speed Deadlifts

Strength:
Deadlift
All Levels: 1 rep every :30 for 15min @ 80% of 3RM

Choose Your Own Adventure:
WOD:
30-20-10
AD Calories
10-10-10
Clean and Press (115/85)

Flex Sesh:
5rds
10/10 Single Arm DB Row
10 Evil Wheels

BodyFit: 088

Warm Up:
3rds
25 Double Unders
20 Air Squats
15 Elevated Pushups
10 KB Good Mornings

WOD:
For Time
50 Calorie Row
50 Box Jump Overs
50 DB RDL
50 Wall Balls
50 Pushups
50 Wall Balls
50 DB RDL
50 Box Jump Overs
50 Calorie Row