CrossFit – Tue, Apr 16
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed.  Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch.  Sign up on the Chalkboard Wall.

Warm-up

Row/Bike/Ski 20/17

8 Rig Squat (hold rig)

10 Jump Rope Crossover

12 Side Lunge

10 Inch Worm

30 Sec plank

Band Crossbody stretch

3 KB Arm Bar Each side

Skill Work

Turkish Get Up

Metcon

8 Min EMOM – deconstructing the TGU

  1. 8 TGU Sit Up
  2. 8 Sit up to Kneeling
  3. 8 Kneeling to standing
  4. 3 TGU

1st 4 minutes with right hand, 2nd 4 minutes left hand

Turkish Get Up (2×3 each hand record weight)
Metcon (Time)

3 RFT

15/12 Cal Row/bike/ski

15 Russian KB Swings 53/35 (rx+ 70/53)

10 Push Ups with 1 hand on KB – do 5 each hand

20 Jump Rope Crossovers

14 Min CAP

Cooldown
  1. Bent Knee Calf Stretch
  2. 3 Position Scorpion
  3. Pigeon