Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the old plan!! Week one was: “Baseline” on Monday, “Fran” on Tuesday, “Kelly” on Wednesday, “CrossFit Total” on Thursday, and “Fight Gone Bad” on Friday!! How did all of you survive?!?! HAHA Here is to another 10 years!

 

Strength:

Floor Press

5-5-5-5-5

 

For max load

Compare to Monday, 10 July 2017

 

Conditioning:

25 D-Ball Front Squats (100/80)

…then…

15-12-9 rep rounds of:

Calories Biked

Body Blaster*

Box Overs (30/24″)

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

 

Mobility:

Overhead Distraction

Sink Mobility

Reclined Spinal Twist

 

 

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