LUCKY YOU, except for the 6am, Chris and Rach or Erin and Rach (Rach = the tiny kipping woman with ant-like strength capacity who has been assistant coaching with Chris on Wednesdays SOME of the time) will be on ALL the sessions! Get those pull-ups, CFCC!
HYBRID OLY with Erin, 9-11am.
CROGA with Tim at noon.
CROSSFIT ENDURANCE – ROWING, with Liz at 530pm.
Rowing: Time Trial: 2k
INTRO to OLY with Sammy from 530-7pm.
FOUNDATIONS with Liz at 630pm.
GYMNASTICS with Sammy at 730pm
SMR: Foam Roll Upper Back and Triceps, 5 minutes.
MOBILITY: Band Overhead Stretch, 1 minute per side.
SKILL WORK: Kipping, 3 minutes of instruction. 7 minutes of practice.
STRENGTH: Pronated Grip CHEST TO BAR Pull-up, up to a peak of 1.
METABOLIC CONDITIONING: For time: 50 Double Unders, 40 American Kettlebell Swings (1.5/1), 30 Burpees, 20 Pull-ups, 10 Handstand Push-ups.
The Coach will highlight anyone who does this entire workout UNBROKEN. If that’s you – make sure you say something.
If no double unders, sub 150 singles.
If no experience with American KBS, use Russian.
If no HSPU, use a 1minute handstand hold, and time as needed (so, if you can only do 20 seconds at a time… do 3 sets of 20 seconds).