(Photo Credit – Chris Leh)
HWCF Bowling Night:
Join us Saturday night from 9PM – 12AM at Timber Lanes! We’ve got some lanes reserved for those 21+. The bar is cash only. Curious to see which team one the 2017 CrossFit open?? Winners will be announced at the Bowling Night!
Strength:
A. Split Squats – 1 sec pause at bottom of each rep – 4×8 (each leg)
B. RDLs @ 40×0 Tempo: 4×5
Conditioning (Practice):
Fitness
12 min AMRAP:
- 10 Strict Press (70% or heavier than last week)
- 10 Ring Rows
- 15 Med Ball Sit Ups (20/14)
- 200m Run
Performance
12 min AMRAP:
12 Muscle Ups,
then
- 10 Strict Press (70% or heavier than last week)
- 15 TTB
- 200m Run
Mobility:
Hip Capsule: 1-3 mins each leg