Everyone is thrilled around Coach Eric!

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. Strength

  • Deadlift 5-3-1+ (75-85-95%)
  • Press 5-3-1+ (75-85-95%)

3. “Bad Brains”

  • 40-30-20-10 Kettlebell swings
  • 20-15-10-5 Pistols (alternating)
  • 20-15-10-5 Ring dips

LIII: 70/53lbs kettlebell

LII: 53/35lbs kettlebell, choose single-leg squat and dip appropriate to your level of development

LI: five rounds not for time of 8 kettlebell swings, 16 walking lunges (alternating), 8 dips

Have fun!

REMEMBER! Breathing for CrossFit Workshop is at 9.00 a.m. in Hadley!