April 20, 2017

19
Apr

April 20, 2017

PACING DRILLS
EMOM (every minute on the minute) for 25 minutes
1 – :30 skierg (hold same calories each round)
2 – 30 double unders or 30 singles (hold same time each round)
3 – 10 Russian kettlebell swings 35/55 (hold same time each round)
4 – 10 hand-release push ups (hold same time each round)
5 – :30 row (hold same calories each round)

STRENGTH
3 sets of:
8 each arm dumbbell rows
5 each arm kettlebell Z press

MOBILITY
3 sets of:
15 cat cows
1:00 each side twisted cross

HAPPY BIRTHDAY AMY KOZIEL & JEN WESTROM!

Qualifiers 

The teen and masters qualifier workouts are announced on the Games website tonight. Chuck is competing in 60+; Wendy in 40-44; and Kitty in girls 16-17. At the end, the top 20 worldwide head to the CrossFit Games. Good luck to all this weekend!