Thursday 170216

 

Bonnie Marcum

Bonnie Marcum

Sign up for the Open at https://games.crossfit.com/  Watch your Instagram for Flash sales.  You need to  join Letrono Crossfit’s team. Now prepare for 5  fun weeks of testing your fitness in the comfort of your LCF community, competing against yourself and the world..
If you have already signed up for the Open, we have a Structura Voucher for you! See a coach and they can get it for you. 1 per person who signs up on our Letrono Team. Get signed up and you too can receive a voucher!!

YOGA at 7:15p with Sara B

Saturday Hours:
0600 OLY Class
0700 WOD
0900 WOD

Dynamic Warm-Up – Mobility
Prepare to for..

WOD:  “”Annie Pushes a Sled”
Teams of 3
4 RDS of
30 sec on 30 sec off
P.1 Max Double Unders
P.2 Max Abmat SitUps
P.2 Max Heavy Sled Push
Rotate between each station, then REST 1 min as team before started the next round

*Scale weight and movement accordingly to maintain intensity with good mechanics through each Max effort.  Ask your coach for help.

ROMWOD: 18- 22 Minute  Get your Flexi and Swole on

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