| Announcements! Signup for this year’s Left Coast Rumble! Grab a partner and get ready to sweat with this year’s theme “July Fry” http://www.crossfit858.com/2019/05/left-coast-rumble-july-fry/ Sill a few more days in the burpee-thon contest. Quick math. You, couple of people after class, each spend 5 mins. That’s 72 burpees. Recruit an army. Let’s make Diana do all the burpees – Jared Programming Notes: Medium volume workout with one apparatus: the kb. Designed to give you a break on your upper body, espeically if you are coming Friday. The key to this one is pacing so you don’t need to break your sets. If you are going to rest, do it between movements. SWOD: 15 min, 3-4 rounds 1a) 8R/8L Bulgarian Split Squats with double KB 1b) 8R/8L Trap 3 Raises 1c) 12-16 GHD situps GHD Scale: minimize range of motion or straight leg sit ups |
| WOD: AMRAP 12 min 36 Double Unders 24 Russian KB Swings (70/53) 12 KB Goblet Squats L2: 30s Double Under practice, (53/35) L1: x2 Single Unders, (35/26) |
| Accessory: Hollow Holds 3x30s L2: 4x20s L1: 5x10s |
| Recommended Stretching: Couch Stretch Legs On The Wall |