190204 - Meet the Athlete Monday "Coty"

Birthday:
October 13th (and yes, it was a Friday!)

Family:
Proud cat dad to a fluffball named Violet!

Hobbies:
I enjoy hiking up in the mountains and reading! I'm also a huge fan of both video and board games!

Favorite Food:
Wings!

Fun Fact:
I used to be a classical Flutist!

How long have you been doing CF:
I started back in July of 2018, so I'm still a crossfit baby!

Favorite CF move?
I feel like this is constantly changing! Lately though it's been kipping pull ups.

Least favorite CF move:
Hang cleans... ugh! Although, after barbell club, I’m not loving snatches….or overhead squats….

Why do you love CrossFit:
I love that everything is so high energy and different every time I go!

What makes Choice City so special:
Hands down the community. Everyone is so caring, and so supportive or each other's fitness AND life goals. Going to CCCF always brightens my day!

WARM UP - :30 easy and :30 hard on any Cardio device
Air Squats
Goblet Squats
Cossack Squats with KB
Sprinters Lunge (drop elbow to shoe)

MOBILIZE -
Smash Calf on KB Handle (Ankle Mobility)
Scorpion Stretch (Thoracic Mobility)

STRENGTH -
Backsquat
2 - 2 - 2
(Work your way up to a challenge double set. Once you reach that, perform two more at that weight with about 2 minute rest between each.)

If you get done early, MOBILIZE - Prayer Stretch

WOD - AMRAP 9:
30 Double Unders
10 Toes to Bar
5 Back Squats 125/85
(From the floor) If you were able to do 225/185 in the strength portion of today, then Rx is a good option for you! If not, scale down to about 50% of whatever weight you were able to achieve. (New members may take it from the rack as a scaling option)

Scale for DU = 60 Singles
Scale for T2B = Hanging Knee Raises

GOAL of the WOD - 5 rounds! Keep on moving for your Monday! This is a workout that can and should be scaled if you’re hesitate about any of the movements or weight! This isn’t the time to build strength or skill, but more a time to push through!

SKILL WORK - (This week, the skill is Bar Muscle Ups or Strict Pull Ups! Each day we will “test” our strict pull ups! If a male can do 10 and a lady can do 5 then they can move on to working with the coach on Bar MU!)
BAR MU: EMOM 5 Chest to Bar Pull-Ups
PULL-UPS: EMOM 5 Strict Banded Pull-Ups or Ring Rows
Unbroken sets in each minute. Go for broke each time!