CrossFit Workout - Thursday 12/15/16

Today is our 4th Anniversary in the new Rocky River Location.  For those of you who are new, we started in Lakewood back in 2007 on the corner of Madison and McKinley/Larchmont. That location served us well. April 2017 marks our 10th anniversary as a CrossFit Affiliate.  Thanks to everyone for all your support.

Strength:  Seated DB press 10-10-10-5-5-5
(10-10-10 performed in warmup)
then 4 rounds of
2-2-2 reps of front squat and burpee.
Warmup to approximately 60% of your front squat 1 rep max then begin your first round of 2-2-2 at that weight.  Increase weight each round as long as you maintain proper form and depth.

Conditioning:  Tabata KB swings, to 100 total reps.  Record time on the clock when you finish rep #100.  20 seconds of work followed by 10 seconds of rest, until you complete 100 reps..  Start at the top of a minute and swing until x:20, rest until x:30, swing until x:50 and rest until x:00.  You choose the weight of the KB.

Warmup: 3 rounds of 300 meter row, 10 BP squat+lungeL+lungeR, 10 back ext,  10 seated DB press
Mobility:  Coach's Choice, mix in warmup

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