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