CrossFit Brigade – CrossFit
CrossFit for the Fallen is Saturday from 9am – 12pm. This is a fundraiser going towards families of fallen Law Enforcement Officers. See the Facebook event page for more info, and put your name down on the Heat Sheet using the link below. If you miss the sign up, don’t sweat it…just come on by and we’ll work you in!
ALSO!!! LISSA’S GOING AWAY PARTY IS AT 8PM AT THE GRIFFITH’S!! RSVP!!
Jumping Jacks & Cherrypickers
Torso Twists & Forward Lunges
Side Lunges & Air Squats
Inchworms & Toy Soldiers
Arm Circles & Lat Activations
Muscle-Up Warmup (No Measure)
1 min Banded Scarecrows
10 CandleStick Rolls
5 banded strict muscle-ups from floor (just band, no rings involved on this drill)
3 banded pullback drill (3 pulls, 1 turnover – 3x)
5-10 Ring Swings
10-sec bottom of dip hold
Hang Power Snatch (1EMOM7, building)
Looking more for technique work here instead of a heavy.
Big Nasty (CFNE) (Time)
7 Ring Muscle-Ups
50 Air Squats
10 Hang Power Snatches (115/80)
Lacrosse ball smash the scap, shoulders, and pecs
Foam Roll the lats
Puppy Dog pose on the box for 2 sets of :30