Middle Park Volleyball Seniors
Middle Park Volleyball needs our help!!! Their season has been moved from this fall to March. Many of you have watched the team working very hard this summer in anticipation of their season. Now it has been stolen away. Many of the girls would like to keep working at CrossFit to be ready for March. For several of the girls it will be difficult to come up with the membership fee.
So we are going to have a couple ways that you can help if you would like to. 1st: Simply sponsor one of the MPHS volleyball athletes membership. 2nd: The team is going to raise money by completeing a special CrossFit Workout. You will have a chance to pledge money for each pound they lift and Rounds they finish in a 15 min. AMRAP workout. (More details to follow this week.)
Warm up:
3 Rounds of 10 Push-up, 10 Slingshot Squat, 10 AHS
Dynamic Stretch
Strength: Squat Snatch
BBUW4S
5 Warm-ups Reps
3 Reps E90S for 5 Rounds
2 reps E90S for 5 Rounds
Building weight, end with a heavy double
WOD: LOOK UP AND LIVE
15 min AMRAP
3 Ring Muscle-up
15 OH Squat 95/65
10 Burpee Box Bump Overs 24/20
Icing:
½ Tabata Sit-ups