Friday 2-19-16

Friday is here and we are now one week away from the first of 5 “Friday Night Lights” which start at 5:30pm.

These are the events we look forward to for the next 5 weeks and we really hope you all can make it out to them. More on these tomorrow during classes.

Also, don’t forget the Open is a few clicks away at games.crossfit.com so get signed up.

Swink Sweat
20:00 AMRAP
10, 20, 30, 40, etc Reps of:
-Calorie Row
-Jumprope
-WallBalls
-Burpees

Swink Fundamentals
-T-Spine Mobility
-Ankle Mobility/Strength

Skill:
-Running

4 Rounds For Time:
-400m Run
-20 Walking Lunges w/plate
-10 AbMat Situps w/plate

Pullup Strength:
3 Sets of:
-15 DB Bent Over Rows
-Max DB Curls, back against rig/wall

Swink Performance
-T-Spine Mobility
-Ankle Mobility/Strength

Strength/Skill:
-Banded Situps
-Running

For Time:
-400m Run
-21 Thrusters (bar)
-400m Run
-21 Thrusters (75/55)
-400m Run
-21 Thrusters (95/65)

Pullup Strength:
3 Sets of:
-15 DB Bent Over Rows
-Max DB Curls

image

Should he or shouldn’t he….the Open. Go vote on our Facebook post, let him know!

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