We’re taking a break from our regularly scheduled “meet the athlete” to send out some big reminders and important stuff about the next week!
LAST CrossFit Open event (19.5) is THIS SATURDAY! We are having a BBQ after so sign up for an item on the board and let’s send off the 2019 Open with a bang!
There will be a CrossFit KIDS competition following all of the adult heats on Saturday as well, so parents, make sure they are ready and excited!
TURN IN your BINGO boards this week! For each line, you get a raffle ticket in the bin and on Saturday before awards, we will pull them out for big FOCO DOCO and CCCF prizes!
After the Open, we will be starting “Wendler” which is a strength program! It’s important that you have awesome attendance during one rep max week and for the next 6 weeks so you can follow the program and get strong!
WARM UP - About 30 seconds of each
(Banded at the Ankles)
Hop Forward and Back
20 Banded Squats
3 Minutes of Double Under Practice
MOBILIZE - Banded Ankle Stretch (with a partner)
Add Lacrosse Ball Under Calf to roll out Calf
STRENGTH - Weighted Step Downs
(2 Dumbbells 35/25-20)
10 each side - Rest 1 minute x 3 sets
COACH PREP - Review Movements
WOD - AMRAP 14:
(1 Round of the Crippler)
10 Squat Hops
10 Jump Lunges
32 Double Unders
GOAL of the WOD - Get 8 or more rounds!