Friday 2-9-18

Alright everyone, the Open is coming quick! Why does that matter?? Well, we like to have a fun, friendly competition between the gym by making two teams, Team Black and Team Grey. We need everyone to get signed up ASAP so we can get our “jerseys” ordered. Just go to games.crossfit.com and sign up before the weekend is over!

Swink Sweat

14:00 Ladder with a partner
3, 6, 9, 12 then start again with 3’s
-Burpees, each
-MedBall Situps, throwing to partner
-Walking weighted Lunges, per leg

Swink Fundamentals

-Stretching FOR REALS!

Strength:

-3×5/arm Tempo Seated DB/KB Press, 3131

-3×8-12/leg Elevated Glute Bridges, weighted if possible

2 Sets, 1 per arm, rest as needed:

-15/12 Calorie Bike

-30 Alt. DB Snatches, unbroken, RX (50/35)

-50ft S.A. OH Lunges

Snatches are coming!