Warm-up: 500m Row, 10 Arm Circles (Forwards/Backwards), 10 Body Hugs, 10 Dislocates, 10 Y’s/T’s/ W’s, 10 Push-Ups, Rotator Stretch (30 Seconds), Shoulder Stretch (30 Seconds), 200m Row
Hip Mobility: Hip Opener Stretch (30 Seconds), Frog Stretch (30 Seconds)
MetCon – “Rise Up” aka “James”:
9 Rounds for Time (135/95)
1 Power Clean
6 Front Squats
3 Push Presses
Here we are… another member named workout down! Today was James Ellis’s, “Rise Up” for short, very own WOD. James has been one of our longest and hardest working members since opening our doors last year. He totally deserves his named WOD! Congratulate him for this honor, tell him you loved/hated his MetCon, and then high five him.
Secondly, guess what… the CROSSFIT GAMES start tomorrow! Technically the affiliate cup began today, but the individual workouts begin tomorrow. CrossFit HQ will be streaming live feed from the games website. I guarantee you will see some insane performances and some really attractive people (wink wink). So that is two good reasons to watch. The third reason is this… you will be inspired. Sometimes we need some good ole CrossFit inspiration to get us through our next hard WOD. That newfound inspiration may come in handy if “James” or “Erin” shows up again anytime soon.
Enjoy the “James” or “Jamesleton,” as I call him, pics,
<3 Coach Miss J