10 Push-up to Down Dog
Foam Roll Lats, Upper Back and Elbows on roller head through window stretch
4 Rounds
9 db Push Press
6 Box Jumps
3 Strict TTB
1 Strict Press
3 Push Press
5 Push Jerks
Continue to Build in weight for 16 min
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
https://games.crossfit.com/workouts/open/2021?division=2&workout_tiers=rx
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
https://games.crossfit.com/workouts/open/2021?division=2&workout_tiers=scaled
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
Test Week!
First Cycle of the New Year. What is your Fitness Goals? Do you want to get stronger? Do you want to loose weight? Do you want to get better Skills? Do you want to have a fun outlet to let off some stress? All are great goals but the goal NEEDS to be important enough to you in order for you to take the necessary steps to achieve it. Here at CFMH we are here to help guide you towards your goal. As long as you’re willing to put in the work and have some patience you can achieve the goal. Our challenge to you is to pick out 1 aspect of fitness that we do here and make it your goal to get better at it. Just 1. and give your self a good 3-4 months to achieve that goal. If you need help ask a coach to help you come up with the goal so it isn’t to easy or to difficult. Then plug away. You won’t see the results right away because these things take time Regardless of what the Commercials on TV or the Ads on Instagram said. Finding the Perserverence to stick with a fitness goal long enough to see the results has far more value than just looking better or being stronger. It builds character and integrity. That is what we want for you. To leave the Gym not just fitter but a better person. This First cycle with Start gearing you up for the Crossfit Open. Whether you participate or not it is a great time to do some fitness and get out of your comfort zone.