The CrossFit Community Cup is now open. We will program the WODs on Wednesday, Friday, and over the weekend. We can always set up the clock and space for you to complete any one of the tests throughout the week as well. This is a new competition that places each athlete in a level comparable to their 3 CF open scores so you will be competing against other athletes of a similar capacity.
WARM UP
Row 500
The challenge: You must hit 500 meters. 2 Burpees for each meter over or under 500. Your last stroke must be a full stroke on the row. No tapering or partial pull.
Then
Barbell Warm up x2
10 Deadlift
10 Front Squat
10 Push Press
10 Good Mornings
Dynamic Stretch
Warm Up the Deadlift
WOD CHRISTINE
3 rounds for time:
• 500 meter Row
• 12 Deadlifts (Bodyweight)
• 21 Box Jumps (24/20 in)
STRENGTH
Front Squat
8 Slant Board
6, (4)2, (2)3
ICING
Jefferson Curl
Double Under/Cross Over practice
