Monday 20140303 Open Workout

Posted: March 2, 2014 by ladygrape01 in Uncategorized


Last chance crew getting 14.1 done! Great job everyone! Can’t wait to see what 14.2 has in store for us. 



Max HSPU‘s any variation or scale for 2 min

…rest 1 min…

Complete max reps in 1 min

Post Reps to comments/ LogWOD




You want to initiate the movement with the upper body and control the swing with the upper body. Keeping your core tight will give you more of a spring at the bottom. Video courtesy of CrossFit HQ.

For Time 4-8-12-12-8-4:

Back Squat @ Bodyweight

Russian Kettle-bell Swings (1.5/1)

Kipping Pull-ups

Post Time to comments/ LogWOD



X-tra Work:

Complete 2x each of-

Pendley Rows x 10

Skull Crushers x 12

(Heavy as possible)



Homework (done on your own time outside of class):

2-3  min Pole Squat

2-3 min of Couch Stretch


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