Strength
Every 3 min x 5 sets
a) Good Mornings (BB) – 7 reps (little heavier than last wk. (35%+ of DL)
b) DB Bench Press – 10 reps (heavy)
c) Barbell Bicep Curls – 10 reps (heavy)
Conditioning
8 Min AMRAP
6 Burpee Box Jumps 24/20″
10 KB Swings 70/53#
—rest 2 minutes
8 Min AMRAP Versa Climber For Max Distance in Teams 2 or 3.
WOD Notes: Goal is 6+ rounds. Choose a box height & KB weight that will keep you moving non-stop for 8 minutes. These are not box jump overs. You should consider 30 sec on / 30 sec off interval for the Versa Climber sprints at the end.
Assistance
20 Sec Hollow Hold + 20 Sec Hollow Rock – 8 sets
Announcement – “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
