Folks, if you have delayed your sign up for the CrossFit Woodbridge Friday night lights please let a coach know, specifically Steve or Rick, before the 15th of Feb. The sign-up sheet is not up on the whiteboard anymore as we are trying to tie up loose ends with heats, timing and divisions. Please do so ASAP! See you in the gym!!
Today:
2 Rounds:
3 Legless Rope Climbs
50 Wallballs (20,14)
2 Legless Rope Climbs
Rest 2:00 btwn rounds
Gymnastic strength circuit: 4 Rounds 1: 10 straight arm plate raises (all the way overhead) 2: 12 lateral dumbell shoulder flies 3: 6 negative pull ups 4: 12 V-Ups
Strength circuit should be done with rest only after completing each movement once. During the plate raises athletes should be holding a hollow positioning while standing to mimic a handstand. Anyone who does NOT have pull ups should be jumping up to the bar and holding the negative as long as possible (NO BANDS UNLESS ABSOLUTELY NECESSARY)
AMRAP 12 200m run 10 Power Cleans 135/95 | 115/85 | 95/65 20 Wall Balls 20/14 | 14/10 | 10/6 30 Med Ball Sit Ups 20/14 | 14/10 | 10/6
Workout – something we can do all 3 movements unbroken, although we may break it up in no more than 2 sets.
