Thursday 2-6-14

Thursday 2-6-14

***Sign up for the Open – Directions here!*** Warm Up: CrossFit Warm-up Skill: Ring Dip WOD: AMRAP 15 10 Kettlebell Swing (70,53) 10 Ring Dip 100m Sprint After Bash: Shoulder Mobility ONE Nation Competitors: 75 Strict TTB 75 Strict Ring Rows RCF1 Strength Warm Up:  Hip/Shoulder Prep 15 Overhead Squat w/ PVC 15 Snatch Deadlift (Bar) 15 Pull ups 15 Push ups Lifts:  – Snatch Balance 5 sets for 3, work up to 80% of 1 Rep Max Snatch Accessories: – Fat Bar Deadlift 3 x 10 – Log Press variation 3 x 5 – Uneven farmers Carry 100m with heavy bell in R, 100m with heavy bell in L (72+/53) Travel WOD: AMRAP 15 10 Dumbbell Kettlebell Swing 10 Pushups 100m Run New Classes at RCF1! Details here…...