Day 20 Nutrition Challenge!
Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
MLK Jr. Tribute/Memorial WOD
2 Rounds for time
19 KB Goblet squats(53,35)
29 KB swings(53,35)
39 calorie row
19 Burpees over the rower
68 Ab-mat sit-ups
Time Cap: 34 minutes
*This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.
The first 2 numbered movements are the year Dr. King was born: 1929. The 39 calorie row is how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. Finally, the 34 minute time cap was the age Dr. King was when he gave his historic “I Have A Dream” speech.
Post WOD:
Foam roll for 5 minutes.
CFS Brief:
Day 20 Nutrition Challenge!
CrossFit Opens start in 32 days!
MLK Jr. Tribute: 18:51 Rx. Thought it was going to be solo Monday but fortunately it was actually last minute Monday and we ended up with a great turnout and crew. Have a great MLK day!
MLK Jr Tribute: 23:15 Rx A great way to honor a true Hero! We had a smaller crew at 5:30, but everyone got after this workout. Even got to shoot some hoops with Rob and JD…and Ilana took some shots as well! Thanks Hanna!!
MLK Tribute with
Hanna
16:54 ex
Hanna 17:11 ex
Good battle:)
22:03 rx
What’s ex? Is that super hero speed?
18:33 rx.
Great battle with Fioretti, who had 18:33 rx!