Written by Jonathan
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!
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….)