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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Wednesday May 28th, 2014

photo 5 (1)Fitness:
A. 5 min AMRAP:
1 lap around building
20 Russian KB Swings (55/35)
OR
Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Box Jumps
B. 5 sets:
Turkish Get Up 1 per side
Windmill 3 per side
Kossak Lunge 5 per side
Front Splits 30 sec per side

Health:
A. 5 min at 60%:
1 gym length farmer carry
10 KB Swings 
OR
Spring Leaning Benchmark:
5 min AMRAP:
5 Pullups
5 Pushups
10 Lunges (5 per side)
B. 4 sets:
Turkish Get Up 1 per side
Windmill 3 per side
Kossak Lunge 5 per side
Front Splits 30 sec per side

Performance:
A. Barbell Club Oly
B. 5 min AMRAP:
1 lap around building
20 KB Swings (70/55)
OR
Performance Spring Leaning Benchmark:
5 min AMRAP:
10 Chest to Bar Pullups
10 Ring dips
10 Box Jumps
C. 5 sets:
Turkish Get Up 1 per side
Windmill 3 per side
Kossak Lunge 5 per side
Front Splits 30 sec per side

Coach’s Tips

For Part A, you can either do the Spring Leaning Benchmark, or if you have already completed this yesterday, you will also be doing an AMRAP but running and kettlebell swings.  The finisher is for quality not for time, building on some of the progressions we’ve been doing over the last few weeks with our turkish get up, windmill.  Kossak lunges can be done with or without weight, consider it part mobility, part strength and stability, whatever you need most. Front splits are straight stretching but feel free to prop as needed to get comfy.

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