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Sunday 2/2/14

Heads Up!  We have Yoga for Crossfit today at 2pm with Laura Watts.  Free for CFK peeps and $10 for guest.  Bring your matt if you have one or you can use one of ours. 

Strength:

  • Bench Press 1 x 5 @ 50%
    • 1 x 5 @ 60%
    • 5 x 5 @ 70%
  • Loaded strict Chin-ups 5 x 5- If still using a band, use the smallest band possible with obliviously no load.

MetCon:

  • For Time
  • Wall balls x 30
  • Sit-ups w/WB x 10- Ball must touch behind you and the wall in front of you- GAME CHANGER!
  • DU's x 10
  • Wall Balls x 20
  • Sit-ups x 20
  • DU's x 20
  • Wall Balls x 10
  • Sit-ups x 30
  • DU's x 30

Auxiliary:

  • Loaded Back Extensions 3 x 10
  • SLRDL 3 x 8/8

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