Stand back. VJ is gonna blow!
Main – CrossFit Group WOD
I hope you all had a great Holiday Season. We’re ready to get back to our regular schedule. Looking forward to seeing everyone again!
Med Ball Warm-up (No Measure)
With a partner, 30 seconds each of:
1./Two hand shove through chest
2./ Twist to right and shove
3./ Twist to left and shove
4./ Seated twist to right and shove
5./ Seated twist to left and shove
6./ Ballistic sit-up
After the medball throws, move into handstand walk or wall walk practice.
Sumo Deadlift (5-5-5-5)
01022014 Flexion Interjection (Time)
6 rounds for time of
10x KB swings 50/35
15x wall balls 20/14
Cash out – Planks 30 Seconds per (No Measure)
Coach will call out the time:
30 Seconds Front/Left/Right
Don’t go anywhere when you’re done. Everyone will do the cash-out when the WOD has wrapped up.