Saturday, April 2
Community hangout today - 3pm - New Belgium. All are welcome!
· Intermittent Fasting and the CrossFit Prescription for Nutrition »
Rebuild 8:30a, Community WOD 9:30a
Rebuild
4RFQ
Dumbbell Front Rack + OH Carry x 50 feet per arm (keep shoulders square, engage obliques)
Wall-sit with Dumbbell in Goblet Hold x 30 seconds
Frog Pumps with Dumbbell on Lap x 15
4 rounds for quality of:
20 Prone Lying Banded Hamstring Curls @10X0
6 Romanian Deadlifts, pick load @4011
6 Weighted Squat Jumps @21X2 – jump as high and land as soft as possible.
Rest 2 mins
Community WOD
Teams of 2
Run, 800 m + Row, 2000 m
Run, 800 m + 80 Burpee Box Jump Overs, 24/20 in
Run, 800 m + 100/75 Assault Bike Calories
Run, 800 m + 120 Wall Balls, 14/10 lbs
Time cap: 35 mins (please adjust distances accordingly)
Teams work together to complete both tasks at each station before either teammate is allowed to begin work on another station. Stations can be completed in any order.