Welcome back Rob, who first joined us Sunday for the One Nation Under WOD workout. Rob showed up at 6:00 this AM raring to go. We’ll look forward to having you back tomorrow! Then at 9:00 AM some King CrossFit folks jumped in. Welcome to Michelle, Jeffery and Elsie from Seattle.
Warm Up:
Obstacle course
Mobility:
External rotations and shoulder stretches
Skill/Strength:
Butterfly kips
WOD: 5 rounds for time;
30 double unders
20 sit ups
10 push ups
5 HEAVY KB snatch (each arm)
There are a few new faces at the box including one you will be seeing most often, our new coach, Adam. Recently relocated from Chicago, Adam has been following our website for some time. Destiny brought him to our box. Welcome Adam!
A couple other new faces we hope to see often is Sarah and her husband Christof, from Austria. Sarah, a TRX instructor, is uber fit and is already raising the bar! Willkommen!
Incidentally, we broke in all the new boxes. Don’t worry, however. We cleaned Linda’s, Andrea’s and Christie’s skin and blood off the edges.
Warm up:
Mobility:
Strength/Skill:
WOD: For max reps;
While one partner does a 200m walking lunge with sandbag, the other partner does max rep wall balls. Repeat for a total of 400m. Score is total wall ball reps.