MABON and CARRIE
WARM-UP:
1/2 Tabata
Push-Pull > Air Squat > Sit-ups
Dynamic Stretch
STRENGTH:
Reverse Hyper / GHD Sit-ups / Seated Good Morning
(10+10+10)3
WOD: HAWK’S 7
For Time:
7 Rounds
7 Calorie Push Pull
7 Pull-ups
7 Burpee on a Plate
ICING:
KOT – Jefferson Curl 20 Reps
One of the ways you can earn points for your “STAND FIRM CrossFit CUP” team is to take the Judges Course. It costs you $10 dollars to take the course, but when you bring in your certificate we will refund your $10. This course will make you a better CrossFitter because you will have a better understanding of required movements. Having knowledge is power and it make for a stronger Box. Click HERE to get registered for the 2024 CrossFit OPEN. Once you are registered you will be able to take the Judges Course.