Monday February 13

February 12th, 2017
by:

Events

Rep Your Gym Competition – This Saturday.
Note: We will only have regular classes at 8am and 9am this Saturday.

2017 CrossFit Open – It starts in less than two weeks! This year we have a bunch of stuff planned for the Open. Check out our 2017 FTX CrossFit Open page here for more information. It will be a fun time. Don’t miss out. Register here today!

2017_OPEN_JPGs

Strength / Skillwork

Ring Muscle-ups
2-2-Max
Progressions:

  • Seated in a band
  • M/U catch practice (on chest height rings)
  • Jumping Ring M/U
  • Low Dip holds

WOD

FGB, 1:00 intervals of:

  • KB Russian Twists
  • Plate Flips (standing)
  • KB C-Crunch
  • Plate OH Lunges
  • KB Figure 8 w/ Uppercut
  • REST

3x Through

Rx: 35/25# KB, 25/15# Plate
Fit: 20/15# KB, 15/10# plate

Elements

Do the fit level of the main WOD.