It's not funny when it happens to you.

 CrossFit Owner ‘Deeply Regrets’ Programming 150 Burpee Box Jumps Wednesday

CrossFit Owner ‘Deeply Regrets’ Programming 150 Burpee Box Jumps Wednesday

Cleveland– CrossFit Affiliate owner Josh Pendergrass suffered a shock during Thursday night’s announcement of CrossFit Open Event 17.1.

WOD 02/27/17

Best movie you've seen this year so far?

THE FULL THROTTLE WARM UP #1

General Warm Up
3 rounds of:
Star Jumps x 20
High Knees x 20
Butt Kickers x 20
Mountain Climbers x 20
Lunges x 20

Mobility
Arm Circles x10/10
Across The Body Arm Swings x 20
Shoulder Rolls x 10/10
Torso Rotations x 10/10
Hip Circles x 10/10
Leg Swings x 10/10
Good Mornings x 10
Push Ups x 10
Air Squats x 10

Bench Press (Every 2:00 X 7 Sets: 5 Bench Press + 5-15 Pull-Ups)

1) Every 2:00 X 7 Sets: 5 Bench Press + 5-15 Pull-Ups/Ring Rows
Warm-up as deemed fit. Start around 60-70% of your 1RM for the Bench Press. For the Pull-up/Ring Row pick a quantity of reps you can maintain for all 7 sets. Pull-ups can be strict, kipping, chest-to-bar, etc.

Metcon (4 Rounds for reps)

2) 4 Rounds For Max Reps:
1 Minute Kettlebell Swings
1 Minute Box Jumps
1 Minute Row/Bike
1 Minute Rest

Rx+: 70/53 lbs &  30/24'
Rx:  35/26 lbs. & 24/20'
Scale: As needed

Metcon (No Measure)

Extra Work:
3) Single Arm Dumbbell Row: 3 Sets Of 12/Side
Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

Out of Town WOD

Complete exercises EMOM for 14 Mins

5 Push Ups

3 Burpees

5 V-Ups

Comment

CrossFit Journal: The Performance-Based Lifestyle Resource MobilityWOD