Main – CrossFit Group WOD
CF Games 14.3 is almost in the books. Great work on Saturday. If you’re anything like me, the heaviest thing I want to deadlift for the next couple of days is a bag of groceries.
We have our next BFIT outing on Sunday. Stay tuned for more details. Looks like it’s going to be the Extreme Air Park in Langley. I was looking at their photo gallery and was surprised at the number of people wearing jeans. Seriously? I’m wearing my kilt for this one. http://extremeairpark.com/
And a big congrats to Mike for winning the 60 Day BFIT Challenge! Today’s Benchmark WOD is called “The Magic Mike”.
Pelvis Alignment Drill (No Measure)
Hold position (coach will demo) for 5 seconds per side. Switch sides 3-4 times. Finish by squeezing a ball between your knees as hard as you can.
Follow up with 3 rounds of:
20 Air Squats
10 Push Ups
10 Bare bar muscle cleans
Front Squat (5-5-5-5)
The Magic Mike (AMRAP – Rounds and Reps)
AMRAP – 9mins
5x Squat Clean Thrusters @ 135 / 85
10x Bar Facing Burpees
Coach led mobility 5 minutes