The next two intro sessions next week will both be on Tuesday. One is at 7:30am, the other at 4:00pm. Tell your friends!
Sunday Grinder WOD:
Warm Up: Quatro Complex (95, 105, 115, 125#). See notes.
Strength: Work to 3RM Back Squat
Stamina: 4 rounds, not timed: 3 x Back Squat @ 90% 3RM, Buddy Carry 2 x 50M each, Hip Mobility drill
Work Capacity: AMRAP 20 minutes:
* 5 x Squat Clean (135#)
* 15 x KB Swing (55#)
Durability: Sprint 8 x 200M (:30 rest). Plank hold 3 x 2 minutes, vary it up.
-Movements you need to be proficient at: back squat, front squat, cleans, Kettlebell Swing
-Scale load on Warm Up and Work Capacity if you don’t feel you can’t do it safely with good form. Quatro Complex: 4 rounds of 4 reps each: Power Clean, Front Squat, Push-Jerk, Front-Racked Step ups. Do not let go of bar if possible. Total reps is 16 each round (each step up counts as 1 rep, alternate legs and use 20 in box).
CrossFit Mean Streets