Friday, August 31st, 2018

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Metcon: Hero Workout ”Jack” today. This workout is largely about managing volume and breaking sets before you have to. Pacing should be around 75% with the final 2 minutes elevating your pacing to 90%.
– Finisher: We’ll complete Tricep/Core work post metcon today.

Warm-up

Warm-up (No Measure)

Box Programming Upper Warm-up

With a barbell + foam roller + light band

2 Rounds of:

6 Bent-over Rows

6 Push Press

6 Barbell Curls

25 Banded Pull-aparts

10 Passes Foam Roller on each Lat

10 Thoracic Rotations each

Then right into a 3-Way Banded Shoulder + Lat Stretch x 30s each position

Metcon

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX: (115, 75) (53, 35) (24, 20)

L3: (95, 65) (45, 25)

L2: (75, 55) (35, 25) (20, 15)

L1: (65, 35) (35, 25 Russian Swings) (20, 15 Step-ups)

Accessory

1a) Tate Presses: 3 x 15. Rest 30s.

1b) Banded Plank Rows: 3 x 10 ea. Rest 30s.