Fun Couplet! Thurs, Nov 18

Fun ideas to add to your CrossFit WODs To Go lists.

Christie reports everyone is complaining about their sore arms…. so it’s time to hit the lower body!

Warm up: Check white board and get on it!
Skill sets: KB front squats/thrusters

WOD: 6 rounds for time and reps.

KB front squats/thrusters 30-25-20-15-10-5
KB swings 20-25-30-35-40-45

For those who have been hitting the WODs hard this week and complaining about the soreness, please do KB front squats. Those who need a good hard WOD do KB thrusters and bring up the intensity.

Please help us keep to a tight schedule. Warm ups sometime include practice of the movement we are doing in the WOD or the warm up is very specific to the muscles about to be used. We are laying down the law. You must arrive on time. Class will start at the top of the hour! WOD will start before the bottom of the hour. You simply cannot attend the WOD if you haven’t done the preparation.