Friday

Happy Friday! 

Running Club is a go for tomorrow... 7am... go run 3-4 miles..

Nikki isn't going to be there tho... but she has faith you can run on your own 😉

Warm Up:

3 Rounds 

30 Mountain Climbers 

20 Double Unders 

10 Push Ups 

WOD:

Open Gym on Friday's is always a YES!!! 

-Lift Something heavy... practice form... try for a PR...

-Get on the rings and swing around

- Go run... Sprints...distance...sleds... 

- Create your own workout or make up one you missed

- Or... Here's an old CrossFit Open workout you can try:

11.4
As Many Reps As Possible in 10 Minutes.

60 Burpees Jumping over the Overhead Squat Bar
30 Overhead Squats (M=45lbs-120lbs, F=35lbs-90lbs) Replace with Front Squat if needed
10 Muscle-ups (modify if needed which means jump into the Muscle-up, you can use a bar or Rings)

15.4
As Many Reps As Possible in 8 Minutes

3 Handstand Push-ups
3 Cleans (185/125#)
6 Handstand Push-ups
3 Cleans
9 Handstand Push-ups
3 Cleans
12 Handstand Push-ups
6 Cleans
15 Handstand Push-ups
6 Cleans
18 Handstand Push-ups
6 Cleans
21 Handstand Push-ups
9 Cleans

Adding 3 reps to the Handstand Push-up each round, and 3 reps to the Clean every 3 rounds.