FRIDAY NIGHT LIGHTS
LAST CALL FOR OPEN REGISTRATIONS!
http://games.crossfit.com/open/registration
STAND FIRM ATHELETES SHOULD BE REGISTERED BY NOON TOMORROW (SATURDAY) TO BE INCLUDED IN THE STAND FIRM TEAM SELECTIONS.
WARM UP
Jog the box for 5 min with footwork
2 rds
10 Air Squat
10 Push ups
5 Strict Pull Ups
STRENGTH
Front Squat
10, 10 on slant board, 6, (4)2, (3)3
WOD
HAWK8
8 Rounds
8 Cal Push Pull
8 Pull Ups
8 Burpee on the Plate
ICING
Handstand walk practice
Tib Raises