The Gettis/Myers Special

Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate!

Warm Up: 

groiner; 2×10 (3 second hold while in full squat)

Instructor led DB shoulder mobility;

Then, with the remaining time in class: 

3-4 rounds, with 30″ between exercises:

A1. 5-7 handstand push up or O1. 12x seated DB press

A2. 5-7 hip-to-ring kip or O2. 5x negative pull up, 5-count

A3. 4-6 muscle row  or O3. 12x barbell step-up

A4. double under, 45″ AMRAP

and

row or ride: 4′ on, 1′ off , x4 RPE 8-9. Beat last week!

 

Share

10 comments on “The Gettis/Myers Special

  • Jennifer Myers

    This isn’t some sort of bait and switch tactic, is it? Because this wasn’t so bad.

  • Kevin Whiteside

    Well if it wasn’t before I’m sure it is now!

  • Derek Hutchison

    4 minute ME row x 3 isn’t that bad? Remind me to stand behind your rower when you go. Done right, this should be absolutely brutal.

  • Jennifer Myers

    I didn’t say it was a jolly good time!! And, I did baby last time, and it’s x 4. And, I’m sure you will find my performance sub-par.

  • F Jolley

    Yeah… I almost walked out on this one last week… Thanks. Can’t wait to do it again.

  • Shelby Gettis

    Why am I included in this title…I don’t see any TGU’s or Star Jumper’s up in this biotch!?

  • Shelby Gettis

    Wait, is this because my eye twitched for 6 hours after that one Baby WOD last week? Cause I am still over here trying to figure out how my name made it onto this WOD.

  • Teresa

    Teachers pet, Shelby!! Lucky girl!

  • Jennifer Myers

    Well, I put a little more effort into it this time and I still don’t think it was that bad. Then I looked at everyone else’s cals and realized I will probably need to go back to the drawing board because I got smoked by the rest of the class. I guess it doesn’t help that I forgot to hit start on baby…but still…I got smoked nonetheless.

  • Wendy

    What, Derek wasn’t whispering sweet nothing in your ear the whole time…(aka encouragements….)

Leave a Reply

Your email address will not be published. Required fields are marked *

Connect with Facebook

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Find Us