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CrossFit
Tomorrow is the last day of the Open, I hope you can make it down for our last Friday Night Lights workout. For Today we have a Recovery WOD for those doing the open. If you are, come in and hit the WOD at 75%. Use the time to move and move well. Select a moderate weight for each movement and try to focus on moving clean and paced throughout the entire workout. If you not coming to Friday Night Lights, drive up the intensity by upping the weight a little and try to move a little faster on things like the Row and Ball Slams.
EMOM x 24 MINUTES (4 Rounds Rotating through each station)
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 Overhead Squat 45/35#
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge
MIN 5 - Ball Slams 20/14
MIN 6 - Walking Rest**
*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.
**During the walking rest...walk, breath, and recover.
Boot Camp
5 ROUNDS
1:30 STATIONS
:30 Rest b/t Stations
No Rest b/t Rounds
STATION 1
1:00 Push-ups
:30 Burpees
STATION 2
1:00 Air Squats
:30 Burpees
STATION 3
1:00 Row
:30 Burpees