Friday 160513


Good luck Jaedyn as she heads down to Orem at CrossFit Rise to participate in the Wasatch Front Teen Throwdown!! You Go Girl!!!! 

Measurements being done on Saturday at 8a for those of you who have signed up for the Lurong Living Summer Nutrition Challenge. 

Sunday Open Gym 12-2p with Coach Scott. 

Dynamic Warm-Up – Mobility
Prepare for..

Strength: Romanian Deadlift
4 x 8 reps

Five – 2min AMRAPS
5 Shoulder to Overhead 155/105, 125/75, 95/45
10 Burpees Over the Barbell
2 min of work 2 min of rest, 5 times

*Scale weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.


Accessory Work
Single-Leg Bridge- 4x 12 reps each side
Rest 60 seconds
Single-Arm Dumbbell Row- 4x 12 reps
Rest 60 sec
GHD sit-ups 4×12 Rest 60 sec

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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