Check out Coach Nikki Hall Isbell’s butt on the CrossFit.com today!
UPCOMING EVENTS
Food Chat –
Saturday, February 18th after Open Gym – Plenty of time for Q&A with Coach Nikki
10:35 – Getting started with Paleo
11:15 – Understanding The Zone
12:55 – Optional vs Optimal Supplements
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Skill
10 unbroken toe 2 bar. 3 x. For quality
30 n 30 ghsu/ghbe
Strength
Test deadlift max
10 minutes to get max deadlift.
Must return the bar to the floor. No dropping for rep to count
WOD
5 front squats
400 meter run
Rest as needed
5 rounds
MAD Mobility
Knee on the wall
Roll calves
Calf stretch
Press ups