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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Monday, July 7th, 2014

10367679_10154120360455618_977911148351113324_nHealth:
A. 4 sets:
Barbell Step-Up 6-8 reps per leg
Hip Extension 6-8 reps @3013
B. 4-5 sets for quality:
5 Dips/Pushups
5 Thrusters
30 sec Ball Slams
1 min recovery row
Rest as needed
C. 2 sets:
Crab Walk 1 gym length or table top 30 sec
Cat’s Tail Strech 1 min per side

Fitness:
A. 4 sets:
Barbell Step-Up 8-10 reps per leg
Hip Extension 8-10 reps @3013
B. 4 Rounds for time:
3/2 Ring Muscle Ups
9 Thrusters (115/75)
27 Ball Slams
200M Run
Rest exactly 1 min between rounds
C. 2 sets:
Skin the cat 2-3 reps or crab walk 1 gym length
Cat’s Tail Stretch 1 min per side

Performance:
Single (WOD)
Skill Work before or after class:
3 sets:
Freestanding handstand work 10 attempts to kick up and hold
L-Sit on rings 30 sec
A. 4 sets:
Barbell Step-Up 8-10 reps per leg
GH Raise 8-10 reps
B. 4 Rounds for time:
7 reps Squat clean to thruster (155/105)
7/5 reps bar muscle ups
35 Ball Slams
200M Run
Rest exactly 1 min between rounds
C. 3 sets:
Skin the cat 2-3 reps
Cat’s Tail Strech 1 min per side

 

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