Warm-up: Foam Roll Quads/ Hammies/ IT Bands/ Glutes, Mobility
Skill: L-Sit (45s), V-Sit (45s)
MetCon – AMRAP 9 Minutes:
6 Plate Push-Ups (45/25lbs- feet on plate)
8 Thrusters (95/65lbs)
10 Plate Snatches (45/25lbs)
(Every exercise/ round must be unbroken. Rest can only be taken between rounds.)
The competitor WOD tomorrow starts no later than 9:15am. Be warmed up and ready to go by that time or earlier if you plan on doing it. Yes, the free class is on at 10am like normal. Bring people!
Social event announcement: We are going to do a CrossFit Leap Year Happy Hour on February 29th at Sunspot at 8:00pm. It’s a Wednesday so that means half-price wine! (We will reschedule the O-lifting class that week to Tuesday at 7:30pm). Now I know there are tons of wine-o’s at Ktown so you better show-up, and even if you aren’t one it’s a good time to socialize and celebrate Leap Year!
Let’s take over Sunspot on the 29th,
<3 Coach Miss J