Strength
Every 3:30 x 5 sets
a) Hex Bar DL – 6 Reps @ 70%+
b) BB Bench Press – 8 reps @ 70%+
c) DB Bicep Curls – 8 reps + 60ft Gun Walk (both arms at same time)
Conditioning (18 min cap)
For Time
50/43 Cal Row
40 Burpees to Target
30 Dball over Shoulder 125/80#
40 Burpees to Target
50/43 Cal Row
WOD Notes: Choose a bar that is slightly above your reach if possible for the burpees. Movement breakdown in total: Row: 4:30-6 min. Burpees: 4:30-6:30 min. Dball: 3-4:30 min. You will still be under the cap if you’re on the high end of these time domains.
Assistance
Ab Rollout (rings) – 6×12 reps
REMINDER – “Cupping Seminar”
Lets have fun on a relaxed Sunday morning and learn how to apply cupping therapy. You will learn how to safely use suction cups to treat minor workout aches/pains and promote good health.
COST: $15
WHEN: Sunday 2/23/2020 @11:00am
WHERE: CrossFit Rage
Bring your own cups. Recommended are the silicone set or the hand pump type. Fire cupping will be demonstrated with glass cups.
Wear loose fitting clothes since you will be learning on each other. Also bring a beach towel to lay on and hand towel to keep clean
