6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

There is no where to hide today from opening those hips. If you have been struggling with that explosive movement, you will get an opportunity to work that skill from several different angles.

Extra Reading

Combating Wrist injuries

6, 7, and 8am, noon, 4:30, 5:30, and 6:30pm

Not much direction on this one.  It’s a push and pull fest!  Figure out how you want to split it up.  Get as many reps of both done as you can in that 30 minutes.

Extra Reading

Wrist warm up

CrossFit WOD (AMRAP – Reps)

In 30 Minutes
Push Ups
Rope Climbs

6, 7, and 8am, Noon, 4:30, 5:30, and 6:30pm

It’s Testing Time!!! Let’s see if there are some PR’s hiding in those barbells!  These will be your base numbers going forward!

Extra Reading

Chasing performance at the expense of health.

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)