Warm up: 2 x 5 burpees, 5 pull ups, 10 tot split jumps, 10 spiderman lunges; shoulder/chest mobility
Skill/focus: Bench Press
1 x 8, 1 x 5 or as needed Bench 5. 5. 5. 5
WOD 5 strict pull ups
10 burpee box jumps
20 sledge slams tot 16#/12#
30 russian twists 20#/14#
5 RFT
Post 5 rm and time for score
On Ramp: Who needs it?
CrossFit is not just another boot camp with endless reps of inadequate rom and light weights. Not to be redundant but CF is a unique combination of gymnastic/bodyweight movements, metabolic conditioning and weight lifting. Weight lifting and to a lesser degree gymnastic movements separate it from the majority of programs out there. What most newcomers fail to realize is the technical aspect of these lifts and the huge advantage one will garner by entering the group CF classes with a strong foundation. It will be tantamount to your success not to mention greatly reduce the chance of injury.
I am proud to say our new group On Ramp program is doing just that. Who needs it? I know I did when I began CrossFit and I would say most everyone; fail to continue to learn, fail to continue to grow. . .
