WOD 3/27/18

Dynamic WarmUp, Part1:
10 Leg Swings F2B
10 Leg Swings S2S
10 Banded Hamstring Pulldowns
20 Banded Straight Arm Pulldowns
20 Banded Face Pulls
20 Banded Hip Bridges
10/10 Banded X-Walks

Dynamic WarmUp, Part2:
:20 Calf Stretch + 10 Soleus Stretch each leg
10 Worlds Greatest Stretch
10 Scorpions
20 Alt Supermans
10 Iron Cross
20 V-Ups

Specific WarmUp/Primer:
3 Rounds:

12/10 Calorie Row
10 KBS, start at moderate weight and build to WOD weight
10 Goblet Squat Thrusters
5 Burpee Broad Jumps

WOD:
Fire Breather:
20min AMRAP

25 KBS @70/50
20 Wall Balls @30/20
15 Box Jumps @30/24
10 Burpees

Fire Walker
20min AMRAP

25 KBS @50/35
20 Wall Balls @20/14
15 Box Jumps @24/20
10 Burpees

Fire Starter:
20min AMRAP

20 KBS @35/25
15 Wall Balls @14/10
10 Box Jumps @20/16
5 Burpees

THIS WEEKS WOD'S WILL BE
BROKEN DOWN INTO THREE CATEGORIES
FIRE BREATHER, FIRE WALKER, FIRE STARTER

HOW DO I CHOOSE? ASK A COACH!
OR READ THE FOLLOWING DESCRIPTION OF EACH LEVEL

FIRE BREATHER:
SHOULD BE ABLE TO PERFORM "ALL"
STANDARD CROSSFIT NAMED WORKOUTS RX,
THESE INCLUDE MOVEMENTS SUCH AS HSPU, MUSCLEUPS, RING DIPS, HANDSTAND WALKS, DOUBLE UNDERS, C2B PULLUPS, T2B, ETC.,
REGARDLESS OF WEIGHT OR SKILL OF MOVEMENT WHILE MAINTAINING PROPER FORM AND TECHNIQUE

FIRE STARTER:
CAN PERFORM "SOME" OR "MOST"
STANDARD CROSSFIT NAMED WORKOUTS RX BUT
MAY STRUGGLE WITH PRESCRIBED WEIGHT OR
MOVEMENTS SUCH AS HSPU, MUSCLEUPS, RING DIPS,
HANDSTAND WALKS, DOUBLE UNDERS, C2B PULLUPS, T2B, ETC.,
BUT CAN STILL MAINTAIN PROPER FORM AND TECHNIQUE

FIRE STARTER:
NEW TO CROSSFIT (0-6 MONTHS) OR
HAVE LIMITED MOBILITY OR RANGE-OF-MOTION, NOT COMFORTABLE
OR PHYSICALLY UNABLE TO DO HIGH SKILL MOVEMENTS OR WEIGHT
WITH PROPER FORM AND TECHNIQUE.