Friday 160624



Workt – Founder, Jason Garcia, has been rooted in CrossFit since 2007. Owning his own CrossFit gym, he became all too familiar with the problems of current athletic gear. Understanding the necessity for knee sleeves in particular, he teamed up with CrossFit champion, Chris Spealler. After countless hours of research and development, also using their personal expertise and experience, the prototype for Workt sleeves was created. Anti-bacterial, water resistant, stronger, lighter, and more durable than neoprene rubber, Ecoprene™ knee sleeves were born.

Jason will be at LCF on Tuesday June 28th!! If you have been looking for sleeves, he will have a bunch with him ready for you to try on and purchase.

Dynamic Warm-Up – Mobility
Prepare for..

Front Squat
5@ 50
5@ 60%
5@ 65%
5@ 70%
5@ 75%

4 Rounds of:
10 Snatch Balance (Full is RX @95/65 85/53 75/43)
10 Toes To Bar

15 Russian Twists 25/15, 15/10, 10/5
*Rest :30 Between Rounds

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


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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