Saturday, 4 February, 2017
WARM UP – MOBILITY
Alt. EMOM x 12 mins
1) 40 secs Assault Bike
2) 10 Wallballs
3) 150′ Sled Push
4) 10 Ring Rows
WOD A
BERGERON BEEP TEST
EMOM for as long as possible:
7 Thrusters 77/55lb
7 Pullups
7 Burpees
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-WOD courtesy of Ben Bergeron/CrossFit New England
-Intermediate athletes scale reps to 6 per exercise, newer athletes scale to 5 reps. This is much harder than it may look so please pick the correct rep scheme, everyone’s goal should be give or take 10 rounds!
WOD B
3 Rounds:
30 secs KB Arm Bar hold each side
2-3 Crossover Recovery exercises
1 min deep hip opener lunge/pigeon each side
