GROUP WARM-UP
2 Rounds
:30 Ski
5 Inchworms
5 Burpees
5 Box jumps
5 Hang kettlebell snatch
MIXED MODAL TRAINING
Complete as many rounds and reps as possible in 8 minutes of:
20 Burpee box jump overs 24/20
10 Single arm kettlebell snatch (each arm) RX 55/35 M55+ 35/20
50/42 Calories Ski-erg
heats of 7-8 every 9 minutes
ALTERNATE TRAINING
Complete as many rounds and reps as possible in 8 minutes of
20 Burpee
15 Dumbbell snatch each arm
40 Calories ski
DUMBBELL COMPLEX
3 sets of:
6 Deadlift + 6 hang power clean
MIDLINE
2 sets of:
10 Lying leg raises www.youtube.com/watch?v=2OGEw-xykFA
10 Curl ups www.youtube.com/watch?v=GAYeGHQ_oyE
10 Tall plank shoulder taps
HAPPY BIRTHDAY CARLA MORENO!
The CrossFit Games
I know many of you were glued to your screens this weekend watching reigning champions Mat Fraser and Tia Clair-Toomey successfully defend their titles as "Fittest on Earth." You all also know that our very own McKenzie Flinchum was part of this elite group of competitors.
This year. there were drastic cuts along the way. The field started with 150 athletes and quickly went to 75, 50, 40, 30, 20 and the final 10. McKenzie hung in there until cut #3, where she ended 50th in the world!
She worked her tail off for months and I hope she knows everyone here is so proud of her! She's taking a much-needed vacation and we look forward to welcoming her back soon!
