There is no RUNNING SCHOOL tonight. But there is a Competitor’s Meeting at 730pm. If you’re interested in competing in the CrossFit community, please attend!
Mobility: Resetting the Shoulders, 10 minutes.
Dynamic Warm-up: learn the movements!
Neural Recharge “Fight Gone Bad”:
3 Rounds for 1 minute MAX POWER of EACH REP at each station:
VERTICAL JUMP (jump to a touch)
BROAD JUMP (jump as far as you possibly can each time)
BOX JUMP (pick a height and jump as high as you possibly can – so you have to bend as little as possible to catch yourself)
STANDING WALLBALL (throw straight up from a racked position, do NOT catch the ball, let it drop – if you’re going higher than the yellow line, take a seat on a box and try to do the same thing)
ROW (these should be power strokes, so maybe only 5-6 good pulls in a minute) Review good rowing form here.
REST (SUPER powerful rest)