Warm-Up: 10 Leg Swings & Arm Circles in all Directions, 6 Turkish Get Ups; 10 KB Swings, 10 1-Arm PP, & 10 Walking Lunges x’s 2, 30 Sit Ups
MetCon – Max Reps at each Station: 2 Rounds
1 min Row for Calories
1 min Muscle Ups
1 min V-Ups
1 min Hang Squat Cleans (95/65lbs)
1 min Supermans
-Tomorrow kicks off the 2011 CrossFit Games season. At 5:00PM, the first workout of the sectionals will be announced, and I’m pretty daggum excited! We will be allowing non-CFKT’ers to come to our gym throughout the week to do these workouts on a specific day (yet to be disclosed) so follow protocol; introduce yourself and be friendly. If you aren’t a client and are reading this, then check back tomorrow and we will give you a specific day we will designate for you to come in and perform the MetCon with a judge watching. However, if you are a member then you may do the workout on Thursday nights or Saturday mornings. But ALWAYS let us know when you are coming in.