Our very own Matt Barnes will be holding a “how to roll out” seminar this Saturday, 2/16 from 10am – 12pm. Don’t miss it!
Centennial CrossFit – CrossFit
Specific Warm up to Movements (No Measure)
400 m run/500 m row then:
2 rounds of elements in the WOD – instructional tips/tricks.
Then: 1′ hold couch stretch/each side.
1′ hold heel stretch/each side.
1′ Shoulder stretch.
How to donkey kick
How to 2fer wall balls
How to virtual shovel
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
6 donkey kicks
8 2fer wall balls 14#/10#
10 virtual shoveling (2 count) 95#/65#