IMG_2139CrossFit WOD 1. Warmup: Row/Core Work: 4 Rounds: 300m Row 1 minute Plank Hold (on elbows)

2. "Rocksteady" AMRAP 15 minute: 6 Handstand Pushups 12 Kettlebell Swings (2 pood M/1.5 pood W) 200m Run

IMG_2090Strength Focus

Box Squats 6x2, across Set up a box just below parallel, if able.  Otherwise, stay at or just above.  Keep your shins vertical as you slowly descend and absorb the box (no plopping).  Pause for a second relaxing the hamstrings before exploding out of the hole.  If plopping occurs, it's too deep.

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Welcome to Cameron, visiting from CF New Albany!  Great job on your first class today, Raana!  We are glad to have you at the gym!

Daily WODLisa RayComment