GET YOUR TEAM SMILEY SHIRT TO WEAR AS YOU CHEER HIM ON AT THE CROSSFIT GAMES!
All ladies will be receiving tanks! Contact Coach Mike to place your order all proceeds will be going towards Greg’s travel expenses. Thank you all!!
WARM UP:
3 x 750 M. Row
Set 1 = 250 Easy, 250 Mod., 250 Hard
Sets 2 & 3 = 500 Mod., 250 Hard
*Rest 2 Min. between sets
**Do Shoulder and Hip Mobility during your rest time.
SKILL:
3 x 3 Weighted Pull Ups
*Go as heavy as possible
PAIR WITH
3 x 10/7 GHD Sit Up
LIFT:
Front Squat
5 @ 65%
4 x 5 @ 75%
WOD:
“THRUSTERS OH MY”
100 Thrusters for Time (95/65) (75/55) (65/45) (55/35)
*At the top of each minute 4 burpees
POST WOD:
Hip Mobility
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