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IMG_2139CrossFit WOD

1. Warmup: Row/Core Work:
4 Rounds:
300m Row
1 minute Plank Hold (on elbows)

2. “Rocksteady”
AMRAP 15 minute:
6 Handstand Pushups
12 Kettlebell Swings (2 pood M/1.5 pood W)
200m Run

IMG_2090Strength Focus

Box Squats
6×2, across
Set up a box just below parallel, if able.  Otherwise, stay at or just above.  Keep your shins vertical as you slowly descend and absorb the box (no plopping).  Pause for a second relaxing the hamstrings before exploding out of the hole.  If plopping occurs, it’s too deep.

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Welcome to Cameron, visiting from CF New Albany!  Great job on your first class today, Raana!  We are glad to have you at the gym!

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