There will be a Level 1 Seminar this weekend at CFH. We will be closed for normal classes on Saturday, but we will be hosting 2 outdoor classes meeting at the bottom of Federal Hill Park by the American Visionary Art museum on Saturday morning at 9am and 10am. CFH members are also welcome at CrossFit Cove in Columbia when we are closed!
Mobility WOD
5 minutes on Ankle Mobility
5 minutes on Hip Mobility
WOD
21-15-9
Hanging Power Clean
Bar Facing Burpees
Pistols
Fitness: 115/75
RX: 155/105
RX+: 21 on each leg, 15 on each leg, 9 on each leg 175/115
Coaching tip: We do not hit pistols in a Metcon often. This is a challenging body weight movement that requires the trifecta of strength, balance, and mobility- this is why we are hitting mobility of the hips and ankles today. This is an important part of your workout, take it seriously. The coach will offer progressions if you are working towards pistols.
Britt and Ashley on pistols at the Battle of Baltimore!