General Warm-up #3 Then…, Run 100m x 8 (4 Min) Every 30s This should take you less than :20 to complete. If you need to scale this scale the distance. Stick with the WORK time. Then…, Back Squat – 75% x 15r x 2s (12 Min) Then…, Weighted Lunge Walk – (Choose Load or ODD Object) x 2s x 10R/10L Then…., In Teams Of 4 EMOM x 16 Min Teammates Will Rotate To Each Station
- 20 KBS, 32kg/24k
- 15 Cal Row or Erg
- 20 Burpees
- Front Rack Carry Around
Extra Credit…,
- Lower Orientation Banded Rotations – 2 x 20E/S
- Higher Orientation Banded Rotations – 2 x 20E/S
- 3 Point Plank Hold – 4 E/S x :30
- Practice Being Upside Down
Farewell to our CFG family member, Fellippe!! Fellippe has been a committed member for the last 12 months. In true CrossFitter fashion, Fellippe is stepping out of his comfort zone and taking on a one year special job assignment in Kuwait. We wish him the best in all his endeavors and we want him to know that we will miss his energetic spirit and always positive attitude! Stay safe & remember you’ll always have a home in Glendale!