New blog post up on Monday…you should read it: “Embrace It”
And then register for the Open: Games.CrossFit.Com
A. Weightlifting:
Thruster – 15min to 7RM
- Bar taken from ground
- Reps must be cycled
B. MWOD:
Scap Work w/ LAX Ball – 2 x 30s
C. WOD:
12min AMRAP –
10 Continuous Front Squats
10 HR Push-Ups
Run 200m
*Note:
Continuous front squats are just squats that are done unbroken and without ANY pause at the top (or bottom) of the movement. So at the top, you must descend down immediately after your hips and knees reach full extension. No sitting at the bottom either. If you stop, pause, or drop the bar before all reps are completed, you must start your reps all over.
D. Post-WOD Recovery:
Quad Smash
