191104 - Motivation Monday

THIS SATURDAY is our very last Open Event (20.5)! THEME = ‘MERICA!
Everyone is invited to cheer on the athletes then celebrate after with food and friends!
There’s a new sign up sheet for our potluck so make sure if you’re coming, you get something on there pretty please!
There will also be our annual CrossFit Kids competition after all of the adults are done so if your kiddo is free, bring them too! :)

QOTD - Most attractive trait in a person?

WARM UP - 3 Rounds
12 Calories of Cardio
(Blue Band/Red Band)
12 Banded Face Pulls
12 Banded Standing Push Ups
12 Banded Overhead Press

MOBILIZE - Banded Thoracic Twist Stretch
Banded Toe Reach

COACH PREP - Review Snatch and KB form then set up Pull Up Spots!
(A’s use this entire time to practice MU and C2B)
Run a round of: 2 of each thing
2 Pull Ups (A = 1 MU)
2 Snatches
2 Pull Ups
2 Push Ups
2 KB Swings

WOD -
A (Competitor)
For Time
3 Rounds
3 Ring MU
20 Alt. DB Snatches 50/35
then
2 Rounds
6 C2B
12 Push Ups
then
1 Round
50 KB Swings 55/35

B (Performance)
For Time
3 Rounds
6 Pull Ups
20 Alt. DB Snatches 50/35
then
2 Rounds
6 Pull Ups
12 Push Ups
then
1 Round
50 KB Swings 55/35

C (Health/Fitness)
For Time
3 Rounds
6 Scaled Pull Ups
20 Alt. DB Snatches 35/25
then
2 Rounds
6 Scaled Pull Ups
12 Knee Push Ups
then
1 Round
50 KB Swings 35/25