Tuesday’s WOD

Announcements

Athletes! Please start signing in to your classes ahead of time on your phones or computers. We don’t want to athletes using the main kiosk that control the two TV’s. Please use your phone or the tablets kiosks set up on the cubbies. Also ALL gym bags belong inside the cubbies. Please keep them off the floor and platform area. We ned the floors to stay clear. Thank you!

Don’t forget to sign up for FRIDAY NIGHT LIGHTS 16.2! Gym will open at 4:30PM for warming up, and heats will begin sometime after 5PM (depending on the WOD).

CrossFit Uncensored – CrossFit

Warm-up

W11: Musical Medballs (No Measure)

Musical chairs but with medicine balls instead! Trainer will make everyone travel around by frog hopping, duck walking or shouting out whatever movement they like as the music plays! When it stops you sit! Athletes out grab a PVC and stretch out.

Mobility & Dynamics

Trainers Standard (No Measure)

Mobility & dynamic stretches. Takes anywhere from 15-21 minutes.

Connectivity

Wrist Connectivity (No Measure)

Work a little extra on these wrist drills. Trainers click here: http://breakingmuscle.com/mobility-recovery/3-drills-for-building-wrist-flexibility

Shin Connectivity (No Measure)

Work a little extra on these stretches. Trainers click here: http://www.bodybuilding.com/fun/4-stretches-to-combat-shin-splints.html

WOD

C1: Metcon (AMRAP – Rounds and Reps)

C1/RX+

20 Minute AMRAP:

400 m Sandbag Run

10 Weighted Pushups #25/15

50′ ft. Bear Crawl

10 Weighted Pushups #25/15

50′ ft. Bear Crawl

C2/RX

20 Minute AMRAP:

400m Run

10 Pushups

50′ ft. Bear Crawl

10 Pushups

50′ ft. Bear Crawl

C3

20 Minute AMRAP:

400m Run

10 Pushups (knees okay)

25′ ft. Bear Crawl

10 Pushups (knees okay)

25′ ft. Bear Crawl

C4

20 Minute AMRAP:

200m Run

5 Pushups (knees okay)

25’ft. Bear Crawl

5 Pushups (knees okay)

*C4 (time/reps) can be scaled further at trainers discretion.

Recovery

Foam Roll!