Announcements
đź’šVeterans day fundraiser shirts are availableđź’™ for preorder. This is a short window, plleeeaasseee get your order in early (deadline is 10/29). Shirts are $30, $10 of that goes to Veterans Village of San Diego.
No CrossFit class on Friday 10/28 @ 6pm… Yoga while sipping of your favorite adult drinks incorporated into the stretch session (wear your Halloween costume) .
CrossFit ATR – CrossFit
Warm-up
– 2:00 Machine of Choice (Preferably Ski)
Then, perform 2 rounds of the following:
– 20’ Quad w/Reach
– 20’ Knee Hug to Inverted Toe Touch
– 20’ Hip Cradle
– 20’ Spiderman Lunge
– :20E Half Kneeling Ankle Mobilization
Strength/Skill: Pistol Progressions (Checkmark)
– Spend 10:00 moving through pistol progressions to help learn the skill or figure out what scaling options/progressions you can implement in class to work towards acquiring the skill.
* Video Reference: https://www.youtube.com/watch?v=vq5-vdgJc0I
Metcon (4 Rounds for time)
Every 7:00 for 28:00 (4 Sets)
– 12/9 Calorie Ski
– 150’ Double KB Front Rack Carry (70/53)
– 300’ Double KB Farmer Carry (70/53)
– 150’ Double KB Front Rack Carry (70/53)
– 12/9 Calorie Ski
* Level 3: RX
* Level 2: SB (100/70), KB (53/35)
* Level 1: SB/D-Ball (70/50), KB (35/26)
* Athlete Notes: Rounds should be completed in <5:00. Perform carries in 25’ trips. REST the remainder of the interval. Score is time to complete each interval within the 7:00 period.
Cooldown
Minute 1: :45 Ankle Mobilization (R)
Minute 2: :45 Ankle Mobilization (L)
Minute 3: :45 Cat/Cow Transitions
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