Saturday, December 3
WOD
Want to improve your bench press form or set a new personal record? Sign up for the upcoming bench press seminar with Coach Lori! There are still 3 more spots for the seminar on Sunday, December 4 from 10-11am. Cost is just $35!
Link to register: https://crossfitmva.pike13.com/courses/293662
Warm-up:
2 Rounds of
5 Ring row
7 Push up
9 Air squat
12 Hollow rock
then
10 T-spine opener
4 Up down dog
8 Bird dog
12 Fire hydrant
1 Wall walk up
2-3 BMU or 4-6 pullup
4 Pistol squat or 8 narrow stance squat
WOD:
A) 2-2-2-2-2 Pause Back Squat
(2 second pause at bottom)
Increase load from 111922
*14 minutes including warm-up.
B) 15 minute AMRAP of:
3 BMU
6 Strict HSPU
12 Alternating pistol squats
or
15 minute AMRAP of:
6 Pullup
12 HRPU
24 Air squat
Mobility:
:30 Child’s pose
:30 Puppy dog
1:00 Frog
1:00 Fragon
