C.A.L (California Affiliate League) Saturday Night Lights
Where: Team CrossFit (Woodland Hills)
When: Saturday, October 6, 2012
Time: 4:00 – 8:30 pm
Info: C.A.L is an Individual Competition Series open to all CrossFitter’s who are at various levels. For some Athletes it will be their first ever CrossFit Competition, while others may have competed in several advanced level competitions. Saturday Night Lights offers the opportunity to compete in a friendly FUN environment!
We got two athlete’s competing in what will be their first competition ever!!!! They have been busting their butt’s and are ready to put themselves to the test. Please show your support this Saturday for Katie C, and Sarah! YOU ALL KNOW HOW WE ROLL!! SEE OF BLUE! REPRESENT! THIS IS WHAT YOUR DOING SATURDAY NIGHT!!! 🙂
GOOD LUCK LADIE’S WE GOT YOUR BACK!
WARM UP:
3 Rounds
5 Pass Throughs (Over)
10 OHS
10 Good Mornings
5 Pass Throughs (Under)
20 Sec. Handstand Hold
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Band Transitions
LIFT:
Close Grip Bench Press
5×3 @ 80%
WOD:
“GRIPPER”
3 Rounds
400 M. Run
21 KBS (70/44) (53/35) (44/26) (35/18)
7 Muscle Ups
*Sub. MU for Jumping MU, MU Tranistions, or 7 C2B Pull Ups
POST WOD:
Shoulder Mobility
