130204 Mon – Chalk and balls, and some Al Pachino motivation

Our new chalk and balls rig.  It seems self explanatory  but please keep the chalk on top, and the balls down below.

Mobility:  Hip Mobility.

Skill Practice Warm Up:  Goat Practice. Write your goat next to your name on the whiteboard!

Workout:  Box squat

5 x 3

Metabolic Conditioning Workout:  “Digger” – For time.

15 – 12 – 9 – 6

Dumbbell thruster –one in each hand- (Advanced: 45lb, Intermediate*: 25lb, Novice: 15lb)

Kettlebell swing (Advanced: 53lbs, Intermediate*: 35lbs, Novice: 26lbs)

*Women’s Rx

Scaling Guide:  4 – 7 minutes. (Scale up the kb weight for more of a challenge).

Scaling Guide:

*Women’s “As Prescribed” weights and reps (Rx)

Log your results online by clicking here.

Compare To:  2012 – 05 – 31

Motivation Monday: Are you getting ready for the CrossFit Open?

(The video has some racy language, so technically it is NSFW)