Specialized Classes: Mobility with Tim after the noon session and at 730pm, CrossFit Endurance at 530pm, and Intro to Olympic Lifting from 6-730pm.
Elements: 7a with Cassie, 9a with Chris, 6p with Erin, 7p with Liz.
CF Games Open: WOD 12.3 is announced at 8pm! We will be waiting for it and then attempting to complete it the same night. Sign up on the Google Calendar to attend Games sessions (open to CFCC’s CrossFit Games Open team only – though spectators are allowed and encouraged!)
SELF-MYOFASCIAL RELEASE: Foam Roll as needed, 5 minutes.
DYNAMIC WARM-UP: Every minute on the minute for 10 minutes, perform 1-3 Pronated Grip Pull-ups. Every rep should be fast and if any reps become slow back down in load or in reps.
METABOLIC CONDITIONING: Tabata Box Jumps (24/20). Then, after about 5 minutes of rest, attempt to repeat the same number of Tabata Box Jumps, for time. Record your reps, record your time.
MOBILITY: THE ULTIMATE/COMPREHENSIVE LOWER BODY FIX: Femur out of Butt + Lateral Distraction, Spiderman Stretch, Pigeon Pose, Wall Quad Stretch, Lateral Hamstring Rotation, Gastroc/Soleus Stretch, Lax Ball the Glutes and TFL as needed.
Check out the video for more details on how all of these pieces work together: 15-20 minutes.
CROSSFIT ENDURANCE: 4x750m, hold repeats 2-3 secs.