SAT25APR2015

Mobility Education Series
Part I – Saturday – 8:00AM
Focusing on Neck/Shoulder/Elbow/Wrist
These sessions will include a basic how-to with regards to improving range of motion, injury prevention, recovery, and pain management.

FREE for Members or $20 for Non-Members. To register please email crossfitwylie.laura@gmail.com.

The 9AM class will start as soon as the Mobility Class finishes, maybe a little after 9AM.

WOD

“We go to maximum effort because it produces maximum results, and to learn the skill of pushing to a maximum. The numbers mean nothing compared to the progression we persue.” – Yours Truly

Strength
Bench Press: 5 sets to find 5RM

Conditioning
In teams of two, alternate stations for AMRAP in 16 minutes:
10 Fronts Squats (135/85)
15 Kettlebells Swings (53/35)
100M Farmers Carry (140+/90+)

Extra
BN Jerk: every 90 sec: 60/6, 70/5, 80/4, 85/3, 90/2, 95/1, then 80/1*6 sets every 30 sec

Back Squat: 3 sets of 8 @ 70% of BS

5 sets of max -1 Strict deficiet HSPU as able

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