Thursday 9.12.19

Warm-up:

Coaches Choice

Strength:

Push/Pull/Squat
1a) DB Bench Press
3×8-10, ascending

1b) KB Bent Over Row
3×8-10ea, ascending

1c) Weighted Jump Squat
3×20-25
Use Med Ball or Slam Ball

Start with a “light-weight” warm-up round of each movement (5reps), then go into the 3 working sets

Conditioning:

Follow the Leader: Teams of 4-5
AMRAP 20min
12/9 Cal Ski
100′ Backward Sled Drag
12/9 Cal Bike
100′ Slam Ball Squat + Toss

Athletes will choose weight on Sled and Slam Ball


Critical Thinking:

Repost – worth the read

CROSSFIT, INC. SUSPENDS USE OF FACEBOOK AND ASSOCIATED PROPERTIES

…Recently, Facebook deleted without warning or explanation the Banting7DayMealPlan user group. The group has 1.65 million users who post testimonials and other information regarding the efficacy of a low-carbohydrate, high-fat diet. While the site has subsequently been reinstated (also without warning or explanation), Facebook’s action should give any serious person reason to pause, especially those of us engaged in activities contrary to prevailing opinion…

Over 80% of people will regain the weight they worked so hard to lose. It doesn’t have to be this way.