Wednesday, July 9
“When 99 percent of people doubt your idea, you’re either gravely wrong or about to make history.”
—Scott Belsky
Announcements
CrossFit is offering its Level 1 certificate course at CrossFit Asheville July 12-13. This is a RARE opportunity to take this course in town (closest to us are usually Charlotte or Atlanta). This is a pre-requisite for coaching CF classes, a great weekend of learning and community, and it’s just fun and interesting. If you’ve ever thought about coaching CrossFit, or just want to upgrade your knowledge, this is a great course.
Warm-up
2 rounds, not for time, of:
45 seconds of jumping jacks or single-unders
5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
5 band pull-aparts
5 scap pull-ups
5 kip swings
5 ring rows, pull-ups, or low-ring muscle-ups
5 inchworm push-ups or walking push-ups
10 kettlebell Russian swings, light/moderate load
Strength/Skill
4 RFQ:
Bench Press x 12
DB Row x 12
Med Ball Sit-Up x 20
WOD
21-15-9 reps, for time of:
Pull-up
Burpee
Cool Down
Cobra Stretch - abs
1-2 minutes
Wall Shoulder Stretch
Hold 1-2 minutes.