Level 1 Seminar at CFH this weekend!
We will be closed this weekend for a CrossFit Level 1 seminar. Depending on how the weather is looking we might have some classes at Federal Hill Park Saturday morning- we will announce that later this week. We will have open gym on Sunday night from 5:30-7:30pm.
Skill WOD
8 Single arm dumbbell rows
12 Banded Pull Aparts
20 second Hollow Hold
3 Rounds
WOD
1 Minute at each station for 3 rounds:
Toes to Bar
Dumbbell Hanging Snatch (switch arms every 5 reps)
Box Jumps
Assault Bike Cals
1 min Rest
Coaching Tip: The skill/strength will be a good warm up for the shoulders and core. Challenge yourself to hold a good position. You should have a progression for each movement where you can move for 30-40 seconds throughout the minute. If you factor in the time it takes to switch from each station you should be taking one quick break each minute. Remember to work the kipping toes to bar!
Paige loading up that bar!