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!
WOD
Helen Goes Overhead
400 M Run
21 KB Swings
12 Push Jerks
3 Rounds
Fitness: (95/65) 35/26
RX: (135/95) 53/35
RX+: (155/105) 70/53
Core WOD
For 7 minutes…
20 Second Hollow Hold
20 Second Flutter Kicks
20 Second Rest
Coaching tip: this is a classic CrossFit benchmark WOD with a twist. Look to go unbroken on your first round of push jerks, and then break it up if you need to. Pick a load that will allow you to break up the push jerks into 2 sets at most. The Core workout today is a burner and comes after the Metcon. The whole class will do the Core WOD together once everyone is done the Metcon. Don’t hit the Metcon pack up and leave. Everyone, and I repeat everyone, could benefit from more core work.
Get your abs ready for some core work today!