Threw alot at everyone today and they did great. Started with some mobility work and then tackled the CrossFit Kinnick Bodyweight Warm Up from beyondthewhiteboard...
CF Kinnick BW Warm Up:
3 rounds of 30 seconds of each exercise with a continuously running clock for 6 straight minutes:pull ups
push ups
sit ups (butterfly)
squats
Record total number of reps for all movements at the end.
Nickole - 174
Nora - 156
Gwen - 172 (first day - Great Job!!!)
Ken - 196
Marlene - 170
Henry - ~140
Chris - ~180
Angie - bad wrist
Willie - 159
Eric - ~180
Dan - one round
Tran - first day
An - first day
Buy in:
500m row
2-minute Challenge Double Unders
WOD:
Multi-stage fitness test (beep test)
This is a 20-meter shuttle run used in Australia for fitness testing. We ran a little bit too far tonight (25 meters) so we will redo this one in the near future. Sorry guys...
Cash Out:
handstand push ups
pistols (one-legged squats)
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