Cascade CrossFit – CrossFit

Intensity: Give 100%. 110% is impossible. Only idiots recommend that.
– Ron Swanson

Warm-up

Wednesday Warm-up (No Measure)

2 min bike or Run

2 minutes of Single Unders

2 minutes of Double under practice

2 sets:

10 lateral lunges

10 step ups

10 Jump squats

10 push – ups

10 back rolls

Metcon

170809 (Time)

Complete for time: (25 min time cap)

50/35 Cal ski

25 Flutterkicks (4 count or 100 singles)

50/35 Cal row

25 KB Russian twists per side (50 Total) @53/35

50/35 Cal bike

25 DB curl to Strict press @ 35/20# per hand

50 Russian swings @ 53/35

25 V-ups

50 Abmat sit-ups

25 Burpees

Cool Down

Wednesday Cool – Down (No Measure)

Bike 2 minutes

spend 1 minute in each position of banded hip stretch series

– “lunge facing pu rig”

– banded hamstring

– banded pigeon

repeat above on other leg.