2/5/2021 – Crossfitish

AO: Lightening Rod

QIC: Danish

PAX: Lumbergh, Stray Cat, Samurai, Slash, Walkman

Conditions

42F and exactly the conditions needed to keep us cool enough to push through a very sweaty workout.

Warm up

SSH x 20

Slow High Knees x 15

Fast High Knees x 15

Squat x 10

Side Lunge x 12

3rd Grade Exercise x 12

SSH x 15

Jane Fondas x 10 each angle/each leg

Mosey to Track

The Thang

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Lap recovery

Complete as many as you can in 7 minutes (with Coupon)

  • 3 Thrusters
  • 3 chest to bar pull up
  • 6 Thrusters
  • 6 chest to bar pull up
  • 9 Thrusters
  • 9 chest to bar pull up
  • Keep adding 3 reps

Lap recovery

AS FAST AS YOU CAN

15 Burpees

15 OH Squats

10 Burpees

10 OH Squats

5 Burpess

5 OH Squats

Moleskin

Your word and it’s importance.

A brief explanation about why your word is so important. Without your word, there’s no trust. If you don’t keep your word, everyone loses. Keeping your word shows commitment, belief, trust, follow through. This isn’t just with other people too. This is the word you give yourself when you say you’re going to achieve something.

Coffeeteria post workout.

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