CF864 Strength and Conditioning
In the beginning God created the heavens and the earth.
-Genesis 1:1
“There is not one blade of grass, there is no color in this world that is not intended to make us rejoice.”
-John Calvin
Today's WOD's - start at:
5:15a.m./4:15p.m./5:15p.m./6:15p.m.
ALL WODs / Buy In - start as a group. Please be on time!
a.) Warm-up/Skill Work/Mobility
b.) WOD
EMOM - 10
Even - Handstand Hold 30 Seconds
Odd - 10 T2B (palms forward)
Rest 1 Minute
EMOM - 10
Even - 10 Goblet Squats (32/24kg. Kbell) 2 second pause
Odd - 10 Ball Slams
Scale to your strength/fitness level.
c.) Cash Out - Finish Strong
Rx = Movement Standards-Full ROM/Form/Load
FORM
If you don't meet ALL of the movement standards - you are NOT RX.
Never sacrifice form in an effort to complete the WOD Rx.
Constantly Varied
-CrossFit
be strong!
Jay and Janice
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