Team CFCDA is LIVE for the opens! Sign up at games.crossfit.com, and choose “CrossFit Coeur d’Alene” as your affiliate!
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
row or ride: 4′ on, 1′ off , x4 RPE 8-9. Beat last week!