1.30.17

HAPPY BIRTHDAY LORA AND MIKE! HAVE A GREAT DAY ;)

REMINDER: Sign up for the CrossFit Open that starts February 23rd! Register games.crossfit.com   Regardless if you have been CrossFitting for a while or new to the gym, all skill levels are able to participate! We are just a little over 3 weeks away :)

Individual warm-up
300m row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings
10 air squats

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
5 downward dog to cobra transitions
5 world's greatest stretch
30 band pull aparts
20 monster walks

A.Strength
Part 1: 4 sets
Bottom's up KB carry x 20m each arm
Handstand hold x :30
-rest 60 seconds-
Part 2: 15 minutes
Build to heavy touch and go power snatch x 3 reps

B.Conditioning
3 rounds
500m row
30m waiter's carry R arm 45/30 (DB or KB)
30m waiter's carry L arm
12 DB/KB Single arm Thruster 45/30 (6 each arm)