Warm-up: Shoulder mobility
Skill: Muscle-up progression
Warm-up #2: 10 Air squats, 20 Double-unders, Agilities
MetCon – 4 If by Land, 5 if by Sea with a Twist:
Finisher: Turkish Get-ups
Today’s MetCon was a double repeater! We have done it twice now; I guess you can say it’s a Ktown favorite. This repeater had a slight twist to it though. Normally, we row before we run, but this is CrossFit so why not switch it up? Did running before the row increase or decrease your time? Did it make your legs feel more or less like goo? Post answers to comments.
Last week I talked about the proper apparel for lifting, but I left out one very important part of attire for today’s post. Shoes! Not everyone has Olympic weightlifting shoes, but to that I will say, the longer you lift, the more necessary it becomes to have them. If you don’t have Oly-shoes try to bring a pair of Chuck Taylors or very flat-soled shoes with you to lift in. Of course, we coaches still say to eventually purchase some O-shoes. So why are they important? Rather than explain it myself, it has already been graciously done for you by the folks on the 70s big website. So go here and read why O-shoes are so important for you to have. There are two parts, if you are feeling man/woman enough read both posts!
Order O-shoes off ebay for cheap,
<3 Coach Miss J