Wednesday's programming and YOGA!

February 7, 2018

Here is your Wednesday Test #12! We are doing the tests out of order but will still be completing all of them before the open begins on Feb. 22! After tomorrow, we will have completed tests 1, 2, and 12. And speaking of the open, if you haven't signed up yet, the time is NOW! Go to games.crossfit.com to register.

 

Also, don't forget about yoga with Natti at 6:30pm!!

 

Wednesday Feb. 7, 2018

 

CrossFit (6am/7am/10am/12:15pm/5:30pm/7:30pm)

 

Pre-WOD: You have 20 mintues to complete the following. Record row times!!

 

1000m Row for time

 

Then:

 

3 Rounds of abs galore!

10 Sit-ups

10 Contralateral V-ups

10 Hollow Rocks

10 Orange Squeezers

20 Torso Twists

 

WOD:

 

"Test #12"

 

For time:

400m run

15 Clean & Jerks 95/135

3 Rope Climbs, 15 ft

400m run

12 Clean & Jerks

2 Rope Climbs

400m run

9 Clean & Jerks

1 Rope Climb

 

 

6:30PM – yoga with Natti!

 

On-ramp (7:30pm)

 

 

 

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