NO 6AM CLASS!!!

NO 6AM CLASS! Check for further updates.

Warm up
3 minutes of z1 work
+
3-5 minutes of movement prep
*ankles, hips, t-spine
+
3-5 minutes of workout prep
– x-band walk
– scap retraction
– strict t2b
– double under practice

Then

FITNESS-
A.1 BS x 5 x 3 sets
A.2 DB bent over row x 8/side x 3 sets
B. Pull up variation – 5 minutes to build to max
+
15 minute amrap
40 jump rope singles
12 sit ups
8 kb swings

PERFORMANCE-
A.1 BS @ 75% x 3 x 3 sets
A.2 DB bent over row x 4/side x 3 sets
B. Weighted pull up – 5 minutes to build to max
+
15 minute amrap
40 double unders
12 T2B
8 kb swings @ 70/55

Get signed up for the CrossFit Open and Team Savin Rock Crossfit.
Log into games.crossfit.com.From there click on the Login button.From there register your name, and then register with Savin Rock Crossfit as your affiliate. Get ready to have some fun and make a splash. The open’s are an open source competition for EVERYONE. This event really is about community and spirit and I highly recommend everyone to take part!




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