Today is the last day to sign up for the Intramural Open! Get you name on the list, so we can draft you onto a team. It’s already shaping up to be bigger and better than last year. The young coaches are so cute, thinking they have a shot at the crown. The journey to the top goes through Team Justin and the battle begins February 23rd with Open workout #1.
17.2: March 2nd
17.3: March 9th
17.4: March 16th
17.5: March 23rd
Warm-up
Spend 2 minutes in Z1
Then 3 rounds
10 push-ups
10 single leg KB deadlifts
20 air squats
Mobility
Banded hamstring plus banded dislocates for speed work
Strength
Speed EMOM – 10 min between 50 and 60%
Evens – 5 deadlifts
Odds – 5 bench press
Speed work of the week. The purpose of this mini metcon is not volume, but intensity. Keep the weights in the percentages so that each set is fast and powerful.
WOD
“Kids Table”
14 min AMRAP
400m row
30 KBS (70/53#)(53/35#)
20 wall balls (20/14#)
10 T2B
CrossFit; Open style.
Cool Down
Pigeon, spiderman and coach before you go.
