Main – CrossFit

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CFW Like to Move It (No Measure)

3 min Constant KB Movement
3-4 min TGU balanced on each side
Wall Angels
Wall Squats
Couch stretch
Banded Pull Apart

Metcon (Time)

3 Round
400m Run
12 DL 185/115
21 Over the Bar Burpee
REST 3 MINUTES “clock still runs”
3 Rounds
400m Run
21 KBS 24/16
12 Pull-up
Clock doesn’t stop for both WOD’s. Athlete must Rest exactly 3 min before starting 2nd WOD. 35 minute CAP!

The 6 Week Challenge starts tomorrow. This challenge is a buddy challenge. You will text your partner EVERYTHING you eat for the first 3 weeks, and only when you are going to CHEAT for the second 3 weeks. The rules of the challenge stop there. We suggest you use Paleo or Zone as a guideline to follow. You and your teammate will weigh in together at the beginning and the end of the challenge. This only works if you are truthful with your partner. Sign up on the board.

Zone info can be found in the CrossFit Journal “journal 21 Meal Plans”

Paleo info Whole9, everyday paleo, marks daily apple, paleo on a budget, and pinterest