Warm-Up:
Coach’s choice
WOD prep:
Prep and practice the movements
WOD:
“Pump It Up”
AMRAP 30
30 Calorie row
25 squats
15 pull-ups
10 push-ups hand release
* For this AMRAP you may divide up the push-ups, pull-ups, and squats as you like.
Pull-up options:
1. Bar box assisted
2. Ring rows
Post WOD:
Agile 8
CFS Brief:
*In House Throwdown, Sunday, November 10th teams of 2 guy/guy, girl/girl.
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The 2020 CrossFit Open is quickly approaching. It is the first step in a worldwide competition toward reaching the CrossFit Games and being crowned the “Fittest on Earth”. Each week beginning October 10th, CrossFit HQ will release a workout online to be completed by the following Monday, for five consecutive weeks. Signing up for the Open is optional, but a fun way to test yourself. We’ll do the Open workouts every Friday in classes and as an option on Mondays.
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Pump It Up: 5 rounds + 19 cal on row. Scaled to RR
Lots of fun and was very appreciative of a warm up that included mobility this morning and some solo mobility post WOD was key! Finally feels like fall out there! Good luck to all the folks doing Operation Feed the Wolf tonight!
Pump It Up: 6 rounds + 23 RX
Great group to work out with this morning!
7+13 rx
4+39 RX
Good luck to those doing the Feed the Wolf challenge tonight!
I forgot to add the row into my score! So actually, my score was:
4+69 RX