Head over to West Haven CF this Saturday for a WOD with friends, heats start from 9-12pm.
It doesn’t matter what CF level you are WHCF has designed 1-4 level of how to complete this WOD.
Check out the link to see what level you can rock to Repp the Bull http://westhavencrossfit.com/2014/04/07/rep-the-bull-41214/
Strength- 5-3-2 HB Back Squat 85:95% 1RM
* Teams of 2-3 set up
WOD: 3 Rounds of:
8x Strict Pull ups *5 Decentrict band or box
Ladders shuttle sprint 5-10-15 yds.
Rest 1 minute repeat
* Goal is to go all out “UB” with good mechanics then recover repeat.
*Team Cool down Yoga statics holds: Coaches choice 7-10mins
*Competitors or athletes wanting to improve your Fitness level
Do Active Recovery Mobility Day rest & recover or make up a WOD from the week.
*Go see Dr. James Parker, our resident Olympian, CrossFitter and AMIT certified physician at 801-774-0266 Or Alan Kerbs P.T ASTYM 801-896-9624 another resident CrossFitter. Nancy or Jason Prince at STRUCTURA 801-897-8711 also resident CrossFitters ,to accelerate your healing and get rid of myofascial build up, aches and pains from working out….”
*Walk, Hike, Row, Run , Bike for 15-20mins at a pace you can carry on a conversation.
* Come in and Spend 25-35 minutes working on your Goats- Skill and Mobility work today!!.
. Nutrition Preparation
* Go shopping. Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the week to come.
. Mental Restoration
* Different for everyone – could be meditation, yoga or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.
Row 5 x500m rest 2:1
5×3 Front Squat
8 min AMRAP of :
5 Power Cleans 135/83