Val is dark and twisty!

14
Feb

Val is dark and twisty!

Announcements

Our very own Matt Barnes will be holding a “how to roll out” seminar this Saturday, 2/16 from 10am – 12pm. Don’t miss it!

Centennial CrossFit – CrossFit

View Public Whiteboard

Warm-up

Specific Warm up to Movements (No Measure)

400 m run/500 m row then:

2 rounds of elements in the WOD – instructional tips/tricks.

Then: 1′ hold couch stretch/each side.

1′ hold heel stretch/each side.

1′ Shoulder stretch.

Skills

How to donkey kick

How to 2fer wall balls

How to virtual shovel

Metcon

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP:

6 donkey kicks

8 2fer wall balls 14#/10#

10 virtual shoveling (2 count) 95#/65#