1-13-14

Welcome to another great week guys!! Today we have a Girl in our warm-up. Now you remember why you joined Extreme CrossFit Martinsburg. To be pushed everyday. Never expect class to be a breeze. Have fun!

Warmup:
500 m row
Then 
"Annie"
50-40-30-20-10
DUs (SUs=3:1)
Situps

Strength:

Barbell Front Squat
Find 1RM within 15 min.

Metcon:
5 RFT:
5 Strict Ring Dips (keep hollow body entire time)
5 Pistols on L leg
5 Pistols on R leg
5 Parallette Deficit Pushups
5 Strict T2B (keeps legs straight all the way up)

Be curious, not judgmental. - Walt Whitman