WOD 4/06/17

Easter Egg Hunt
Saturday, April 8th, 2-4pm
at the Switalski's house

Little Box is available on Fridays at 5pm CrossFit
and 530pm bootcamp.There is NO little box
for the Friday 6pm or Saturday 9am classes.

PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Knee to Wall, Couch
WarmUp4

0:00-3:00
Whiteboard Discussion

3:00-10:00
Burgener WarmUp
Set1 - PVC Pipe
Set2 - BB

10:00-20:00
A) Hang Squat Clean, build to a heavy single

20:00-23:00
Demo proper form and technique of Sorensen and Hip Bridge


23:00-40:00
B1) 3x1min Sorensen Hold
:30 Rest
B2) BB Hip Bridge 3x8, build
:90 Rest

40:00-57:00
C) 7 RFT:
200m Run
7 Thrusters
*17min Time Cap

RX+ (135/95)
RX (115/75)
Sc (95/65)