Main – CrossFit Group WOD

As mentioned last week, we’re turning Saturday mornings into the RPCF WOD League. For more details, join the FB Group:

We’re still looking for a couple of teens to join Coach Ty’s youth program. It starts this Saturday. Talk to Ty for more information:

Coach Led – 10 min (No Measure)

Warmup movement and mobility
Followed by:

5 Turkish Get-Ups (per arm)

Shoulder Therapy & Tumbling (No Measure)

3×8 of dumbbell rows and Y’s W’s and T’s (3 of each)
25 minutes (8-10 of each) working on the following
-Teddy bear handstands (advanced work on tuck/pike/straddle up)
-Somersaults (Forwards and backwards somersaults)
-Candlestick roll to pistol

04082014 (Time)

120 Air squats
90 Double-unders
30 Alternating Med ball pushups
10 Muscle-ups
Sub MuscleUps with 10 Strictest Pullups and 10 toughest dips you can muster.