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
Skill Work
Turkish Get Up
Metcon
8 Min EMOM – deconstructing the TGU
- 8 TGU Sit Up
- 8 Sit up to Kneeling
- 8 Kneeling to standing
- 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
- Bent Knee Calf Stretch
- 3 Position Scorpion
- Pigeon
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