11.20.17
Today's Blog
An update on Class Programming at CFNH: http://crossfitnewhaven.com/blog/class-programming-update
Warm-up
Pre-WOD Mobility, Warm Up & Dynamic Movement
Pre-WOD Mobility
-- Mix of dynamic stretching & movement targeting the joints, levers and major muscle groups used in today's class.

Coaches' Warm Up & Dynamic Movement
-- To increase your heart rate and core body temperature
-- Specific movements to target the movement functions performed throughout today's class

All of the above will vary from coach-to-coach, and for each day.
Strength / Accessory Work
A: Push Press (3 x AMRAP @ 50% 1rm PP)
Rest 2 minutes in between attempts.
B1: Wall Sits
2 x 30 - 60 secs
B2: Kettlebell Halos (2 x 8/each direction)
FRO: Push Press
Metcon
F: Metcon (AMRAP - Rounds and Reps)
8 min cap

2 rounds
10x10m Line Touches
10 Squat Thrusts
50 Air Squats
Both feet over 10m mark, both hands touch ground.

Every 10m = 1 rep.
P: Metcon (AMRAP - Rounds and Reps)
2 rounds
10x10m Line Touches
10 Burpees
50 Thrusters 45/33#

Rx+: Wear 20/14# weight vest.
Both feet over 10m mark, both hands touch ground.

Every 10m = 1 rep.