6/14/18 – CrossFit

REMINDER: OUR LINDA VISTA LOCATION IS CLOSED ON SATURDAY FOR THE PULL FOR PRIDE EVENT, FORTIUS DOWNTOWN WILL BE OPEN WITH LINDA VISTA HOURS (9,10,11AM CF, WL/PL 9-11AM, OPEN GYM 12-2PM)

CrossFit Workout of the Day

Skill (10 min)
WOD Movements Review

Strength (20 min)
– Alt EMOTM for 15 min –
8-12 Strict Ring Rows or 10/8 Cal Ski Erg Sprint
30 Second l-sit Hold (Floor or Rings)
6-9 Strict Ring Dips (weighted if possible)
50M Farmers Carry (DB or KB, work to something heavy)
Rest

WOD (20 min)
– 3 Rounds For Time –
100 Double Unders
8 Single Arm DB Cleans (left)
8 Single arm overhead lunges (left)
8 Single Arm DB Cleans (right)
8 Single arm overhead lunges (right)

[13 Minute Cap]

L1: Singles, Light DB
L2: 3x Singles, 35/25 DB or 35/26 KB
L3: 50/35 DB or 53/35 KB
L4: 70/50 DB or 70/53 KB
Comp: See comp program

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