Warm up: 400 m run/row; 10 pvc pass thrus, windmills, good morning, ohs; 2x: 5 inchworms, 10 lunges, 10 ring rows/pull ups, 10 sit ups, 10 iron crosses, 10 scorpions, 10 squats, 5 push ups
Mobility: Floss/smash posterior chain & shoulders, hang from bar (between warm up rds)
Skill Focus: The Basics. Pull/Push/Squat. For those that need to modify the push up, find an appropriate target where you are able to make contact with your chest (and not your pelvis) No knees.
Cindy
Levels 2 & 3
5 pull ups
10 push ups
15 squats
AMRAP in 20 min
Level 1 (pace as needed, do not sacrifice form)
5 mod pull ups (jumping or negatives)
10 push ups (chest to something)
15 squats
AMRAP in 20 min
Post total rounds for score
2 reasons to celebrate today. . .
A Happy Happy but very Belated Birthday to Matt
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and to make it up to Matt for our tardiness here's a sweetheart picture for Valentine's Day. Not sure what they're doing but I'm thinking he plans to carry Kayla off to his cave-- all part of the primal lifestyle. . .
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And thanks to David from CrossFit High Performance for dropping in with his sweetheart Christy for a wod
