Happy Birthday Andi!
Work Out of the Day
SKILL/SWOD
I. Thruster Capacity Wk 4/4
METCON
II. “Griff“
2RFT:
800m Run
400m Run Backwards
RX+
Handstand Walk O-Course Practice
15:00 of Practice
Challenge ourselves with obstacles, elevation changes, and changes of direction.
Muscle Snatch
5 Sets of 3: Muscle Snatch
Squat Snatch Stamina
On the Minute x 5:
5 “Touch ‘N Go” Sq Sn
Same load across all sets. This workout will be repeated.
Conditioning
“Hop Scotch”
5 Rounds:
10 Power Sn 95/65
10 BJ Overs 24/20
Odd-Object Conditioning
Not for Time:
100m Sled Pull – Light
30 AbMat Sit-Ups,
30 Hip Extensions
100m Sled Pull -Moderate
20 Weighted AbMat SU, 20 Weighted Hip Ext
100m Sled Pull – Heavy
10 Weighted AbMat SU, 10 Weighted Hip Ext
NEWS & UPDATES
THE NEW REBELS “STORE”
This is a work in progress, but it’s functional! We are working with a new company called MDI to bring you “on demand” apparel and Rebels “stuff”. MDI will also supply some of our on-site products to come. All of our past logos aren’t yet uploaded including the Rhino and Unicorn, but they’re coming! Check it out – it’s ready to rock and roll!
You can visit us online at http://store.crossfitrebels.com
Rebel Leaderboard
