ONLY ONE DAY LEFT TO SIGN UP! JOIN TEAM CFH FOR THE CROSSFIT OPEN TODAY
Today we will attack the mid-line. We all know biceps looks cool, but all the power comes from a strong and stable mid-line!
Partner WOD
Row 5,000 M
Partner holds a plank
Switch when one partner can not hold the plank any longer
Time Cap 25 min
Rob and Melissa Snatching while Nina tries to lift the bar with her foot…
Skill WOD
10 Hip Extensions (go slow, 5 seconds up 5 seconds down)
Rest
15 Russian KB Swings (just go to eye level)
Rest
40 Sit ups
3 Rounds (or time permitting)
(This is not a time and no part of this will be scored. Focus on the movement not speed)
20 min CAP