The girls of CrossFit Reformation would like to start a “girls night out at the box” The goal is to create an environment and an opportunity for all the Ladies to come together and talk CrossFit. If you have questions, comments, concerns, feedback on goal setting, strategies for success, nutrition and recipes, workout highs and lows, just about anything CrossFit women need to talk about in a fun, relaxing environment ! COME JOIN THIS THURSDAY, MAY 1, AT CF REFORMATION AT 6pm.
50′ inch worm push up
3X10 Lateral lunges
3X10 Power swings-pull down on the bell
5Min time cap
To Perform as many American swings as possible
then with the remaining time 500M row.
Example- Marcos performs 75 swings with his 53lb KB and jumps on the rower with 2:00 Min left and rows a 1:50. With :10 Left
Your score will be your total time in seconds for the row minus :01 Per Swing Marcos rowed 110 Seconds Subtract 75 Seconds and he ends up with a total of 35Seconds. The goal is to get as low as possible.
Following this you will have the option of
rest 4 Min after each run
15X60M DB KB front rack walk
rest no more then 45 Seconds in between
Variable weight-If you want to work up to carrying 88′s over the course of the 15 that is fine, or stay consistent with the weight of your choice.
Mobility Post results