WARM-UP:
2 Rounds of 25 Cal Bike, 1 Round of Cindy
Dynamic Stretch
STRENGTH:
Back Squat
(10)2 on Slant Board
(5)4
WOD: SNEETCHES GET STEETCHES
0 to 3 min.
2 rounds
15 Thruster 95/65
15 T2B
3 to 6 min.
40/30 Calorie Bike
6 to 9 min.
2 rounds
15 Thruster 95/65
15 T2B
9 to 12 min.
40/30 Cal Bike
If you finish early in a 3 min. segment you can move to the next segment as soon as you like.
If you cannot keep up with the 3 min. clock, move on when time expires and deduct the reps not completed from the total possible. Men 200 reps possible, Women 180 Reps possible.
If there are more than 9 athletes, start a group of 9 then follow with a second group at the 3 min mark.
ICING:
KOT – Nordic 10 Reps
STAND FIRM CrossFit CUP participants. This is the last week of the CrossFit OPEN and our “In House” competition. Traditionally we end the OPEN with a little bit of a party after “FRIDAY NIGHT LIGHTS”, this Friday. So bring some meat to grill, a side dish to share and the beverage of your choice and we will celebrate the conclusion of a great event.
The theme for this week is “TWINS”. Coaches can organize the theme as they wish. The DIAPER DRIVE deadline is Friday, so bring those diapers in clearly labled with your name and your team’s name.