Jill and Joe
Warm-up:
Row 1 K or Bike 50 Calories
2 rounds of Cindy
Dynamic Stretch
Strength:
Deficit Deadlift
4 Reps EMOM for 7 min.
Use these 7 minutes to build weight in anticipation of the workout.
WOD: SWEET DREAMS
15 min. AMRAP
10 HSPU
5 Deadlift 225/155
15 Toes 2 Rings
Icing:
Muscle-up Progression Work
KOT – Calf Raises 20 Reps
KOT – Jefferson Curl 20 Reps
CEC:22.1 INFOMATION
Scoresheets for Week 1 are due today, by the end of business, (7:30pm).
Pick-up WEEK 2 Scoresheets or print them out from Sunday nights email.
Bonus points are available this week via the DIAPER DRIVE. Specific information on the DIAPER DRIVE was posted on Friday and Saturday’s “Workout of the Day” page at standfirmcrossfit.com