190318 - BIG REMINDERS!

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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)
Step Outs
Hop Outs
Step Forwards
Step Backs
Hop Forward and Back
Then…
20 Banded Squats
Then…
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 Squats
10 Lunges
10 Squat Hops
10 Jump Lunges
32 Double Unders

GOAL of the WOD - Get 8 or more rounds!