Lots of CrossFitters, Lots of Fun!!!
Warm-up, (15min): 1/2 Tabata Mt. Climbers, Air Squat, GPU’s. Dynamic Stretch
Strength, (15 min.): Strict Press / 30 sec. Weighted Plank Hold
10/40+PH 5/50+PH 4/60+PH 3/70+PH (2/80)2
WOD: PEDAL TO THE METAL
For Time:
4 Rounds
21 T2B
15 Slamball 40/30
9 Box Jump 24/20
Floater: 3 x 30 sec. Airdyne Sprints (cannot be completed back to back)
Icing: Thread the Needle 1 min. ES Saddle 3 min.
Motivational Quote of the Week: “You have to expect things of yourself before you can do them.” Michael Jordan