Fri: Big Nasty (CFNE)

In Latest WOD by Eric Griffith0 Comments

CrossFit Brigade – CrossFit

ATTENTION:
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!

https://docs.google.com/spreadsheets/d/1nG4y5G9cgzDRJI-eUlN7c0o1xtg9hyZDaLcdepU2bWU/edit?usp=sharing

ALSO!!! LISSA’S GOING AWAY PARTY IS AT 8PM AT THE GRIFFITH’S!! RSVP!!

Warm-up

Jumping Jacks & Cherrypickers

Torso Twists & Forward Lunges

Side Lunges & Air Squats

Inchworms & Toy Soldiers

Arm Circles & Lat Activations

Muscle-Up Warmup (No Measure)

2x

1 min Banded Scarecrows

10 CandleStick Rolls

then, 2x

5 banded strict muscle-ups from floor (just band, no rings involved on this drill)

3 banded pullback drill (3 pulls, 1 turnover – 3x)

then, 2x

5-10 Ring Swings

10-sec bottom of dip hold

Weightlifting

Hang Power Snatch (1EMOM7, building)

Looking more for technique work here instead of a heavy.

Metcon

Big Nasty (CFNE) (Time)

3 Rounds:

7 Ring Muscle-Ups

50 Air Squats

10 Hang Power Snatches (115/80)

Mobility

Lacrosse ball smash the scap, shoulders, and pecs

then..

Foam Roll the lats

then..

Puppy Dog pose on the box for 2 sets of :30

Leave a Comment