Tuesday 160621

Steve G adaptive badass athlete

Steve G adaptive badass athlete


T-shirts/Tank ORDER – Place your Order by WEDNESDAY June 22nd, 8pm
!!! A short turn around time so we can get them back by July 2nd!!

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..

Strength: E2MOM  
Muscle clean from the high hang position –
3 x 5,build to a 5 Rm.
Then
2 Drop-sets 2 x 5@-15% max. -
Then
Dead-lift- 5@60%, 5@65%, 3 x 5@70%

WOD:
3 Rounds
800 m run
10 Strict Toes to Bar
20 Ab Mat Sit Ups.

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

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then see additional programming on white board.

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