Tuesday, September 16
The price of anything is the amount of life you exchange for it.
Announcements
We’re excited to welcome Jimmy Raines to the coaching staff. Jimmy is a long-time CrossFit athlete and joined Pisgah earlier this year. We’ve been fortunate to add his positivity and energy to our evening classes over these last months, and are really grateful he’s agreed to come on board our coaching team. He recently passed his CrossFit Level 1 certificate course and will be co-coaching classes for a few weeks. Eventually, you’ll see Jimmy own the Sat AM Community WOD classes and maybe support elsewhere on the schedule as well. Welcome, Jimmy!! (we’ll post a bio and pic on the website soon).
Warm-up (NTE 10’)
2 minutes of jogging, rowing or biking
10 squats
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
Scorpion/Scarecrow
Wrist work
20 Alternating Plank Toe Touches
Strength/Skill
3 RFQ, Before WOD
Farmer Carry x 200ft (4 floor lengths)
4-count flutter kicks x 20
Sotts Press x 8
WOD
Each for time:
Run: 8x 200 m
Rest as needed between efforts.
Athlete Instructions
Other Equipment Conversions: Replace each 200m of running with 600m on the Echo Bike, 250m on the Concept 2 rower,
Goals
Super Fitness Robot time / rounds:
38 seconds or less per sprint
More Likely time / rounds: (consider scaling if this seems unrealistic)
55 seconds or less per sprint
Cool Down
Straddle Stretch
Hold 1-2 minutes.
Calves & Foam Rolling