1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Ayn's Shoulder Stability Series
"Charles Bronson" For time: 100 Toes-to-bar 120 Wallballs 140 Kettlebell swings (Russian style) 160 Push-ups 180 Walking lunges 200 Double-unders
Teams of two. Divide reps evenly.
Level III: 30/20lbs medicine ball, 88/70lbs kettlebell Level II: 20/14lbs med ball, 70/55lbs kbell Level I: 3 x 10 wallballs, 3 x 10 kbell swings, 3 x 10 lying straight leg raise, 3 x 10 push-ups, 3 x 10 walking lunges, five minutes double-under practice.
30 minute cut-off. Have fun!
REMINDER! 2014 CrossFit Games Open WOD 14.2 will be held at 11am at PVCF West in Northampton. If you need to be judged for the Open, go to PVCF West! Regular Open Gym hours 11am to 1pm in Hadley.