2/21/13 Special CrossFit Family of Visitors

-Written by KC

Vitale and Danielle from CrossFit South Bay, and Valley CrossFit came in and brought their friends and family members to train today. 4 of their Kids who go to CrossFit Kids on the mainland attended our CrossFit Kids class to! Super special day! Danielle still CrossFits with her hand in a cast, very impressive. With dumbells and kettlebells, you can isolate an arm and rest the other, so it all works with modifications. The glories of CF!

Workout of the Day

Warm Up:

Farmers & Loggers

Gymanstics Drills

Barbell:
7 X 1 High Hang Snatch, rest 60 sec. (Heavy as possible)
7 X 1 High Hang Clean + 1 Jerk, rest 60 sec. (Heavy as possible)
*If you are working on technique or want to go light, increase reps to 3

Conditioning:
12 min AMRAP
50 Squats
30 Push Ups
15 Pull Ups

Extra Credit:
100 Sit Ups
3 X 8 Jumping Good Mornings
10 Ball Tucks