The next bring-a-friend partner WOD is this Sunday at 11am. Remember, you can bring anyone you'd like whether they are or aren't a member, and whether or not they have any CrossFit experience before. We'll be doing an awesome workout that will be perfect for everyone.
Eccentric Dorsi-Flexion before each strength set,
8 reps/set/side not to exceed three sets
8x3 Dynamic Box Squat at 50-60% of 3RM from Monday
2-1-2-1-2-1-2-1 Broad Jump/High Jump
*Jump as far as possible and immediately as high as possible with out resetting. Try to keep high jumps directly up with out falling forward.
Russian Swings (70/53)
Box Jumps Step Downs (24/20)
3 rounds NFT:
10 GHD Sit Ups
10 Arch Rocks
FITNESS (11AM, 7PM)
3 rounds of
5 strict pull ups,
12 min AMRAP
18 Russian KB swings (75/53#),
6 toes to bar
Run (200m repeats) or row for distance.