BILL, PHILIP and JENN
WARM-UP:
1/2 Tabata w/single DB
Mt. Climber, Front Squat, DB Snatch
Dynamic Stretch
STRENGTH:
DB Squat Snatch
(6)5
3 Reps on each arm per set.
WOD: TOUR DE STAND FIRM
For Time with Partner:
21 Rounds
10/7 Calorie Bike
10 Wallball 20/14
2 Wallwalks
Partners can work at the same time.
Wallballs and Wallwalks take place in the same location.
ICING:
Read over the STAND FIRM CrossFit “CUP” Rules
KOT – Reverse Step-ups 20 each leg.
Just over a week away fro the start of the 2023 CrossFit OPEN. Below are the rules for our “IN HOUSE” competition that we run along side the OPEN. We need everyone to get signed-up for the OPEN in the next couple days so that we can get the teams set for the STAND FIRM CrossFit “Cup” competition. The OPEN is for everyone and our IN HOUSE competition is really for everyone. Read everything below to learn more. And be sure to talk with coaches if you have questions.
