Monday, September 14, 2020
Happy Birthday Darcy and Rach M!
Pictured above: Rest Day, Jess Pav, and Blaine supporting the Rebel Fam at the Kilos for Koalas event.
WORKOUT OF THE DAY
We’re at the board at H:05 today, so don’t be late! 🙂
1. The Ocho
On the 4:00 x 8 rounds
20/15 Calorie row or 15/12 calorie bike
Move through swiftly:
30 Weighted abmat situps
30 Mountain climbers
30 Abmat situps
50m OH KB/DB carry L*
50m OH KB/DB carry R*
*Carry L side to 100m turnaround, carry R side back.
1. Gymnastics Skill/Capacity
A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.
OPEN GYM OR…
2. BB Bent over row, supinated, 3×8
Alt 1:00 HS walk practice or 50’ HS walk
We’re at the board at top of the hour today, so don’t be late! 🙂
2. Death by Thruster Load
10 Minute EMOM
1x Climbing thruster OTM
EMOM add 10/5#
CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY
Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.
-Many thanks from the CrossFit Kids Classes!