“2024 Stand Firm CrossFit Cup” theme nominations……Vote for 2 of these. Twins is a given so do not vote for it.
WARM-UP:
1 K Row or 1 Mile Bike
Group Agility
Dynamic Stretch
STRENGTH:
Back Squat
(5)5
We are staying out of the sore zone for the next 3 weeks.
Get Great Reps in at a moderate weight.
WOD: SECONDS COUNT
For Time:
9-15-21-15-9 Reps of
KB Swing 55/35
T2B
At the end of the 1st minute and EMOM thereafter, perform 4 Burpees until finished.
ICING:
KOT – Nordic 10 Reps
Airplane to 25 and Back
Cast your vote for 2 “FRIDAY NIGHT LIGHTS” themes.