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)
Scaling Guide: 4 – 7 minutes. (Scale up the kb weight for more of a challenge).
*Women’s “As Prescribed” weights and reps (Rx)
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)