Have you ever played with our Atlas Stones? It's functional movement at it's finest!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 double-unders (5 min)
2. 3 Rounds Not for time: 5/side Cossack Squats, 10 Russian Kettlebell Swings, 10 Ring Rows
3. 5 RM Tempo Front Squats
20 minutes to work up to a 5RM Front Squat with a 4 second eccentric, 2 second pause at the bottom.
LIII/LII: as written LI: practice the Tempo Front Squats in sets of 5. Find a light to moderate weight and hold for 3 total sets.
4. “CFLA Time/Task Priority WOD”
a) Row 500m for time Rest 3 minutes b) Row as many meters as possible in the time it took to row 500m Rest 3 minutes c) Row the result of effort (b) for time.
LIII: as written LII: as written LI: rows 3 x 5oom, not for time, rest as necessary Have fun!