• Swink Athletics

Monday 2-24-14

***READ ME***

The CrossFit Open releases it’s first of 5 workouts this Thursday evening. It is released at 5pm Pacific, so 7pm here, right?! Anywho, if you have signed up for the Open, you are not required to do your workout then (Thursday), however, it will be the easiest time to get it done. This is because we have to judge the workout and submit scores. However, everyone will be doing the Open workouts on Friday. If you do the workout Thursday evening, we will have an alternate workout for you on Friday to do. So, if you are free, come do your workout, so we can judge it, on Thursday evening.

This brings us to the next topic: SUPPORT! We’re going to need all the support we can get from everyone, cheers and all. We know 7 at night is late, but any and all support will be greatly appreciated!

Lastly, in Performance, and a small amount during Fundamentals, we will be doing a ton of skill work before the Open gets here. This doesn’t only benefit those that are signed up, but everyone can learn something from this time. If you are signed up for the Open, also expect some lighter weight, less intensity and/or faster workouts to try and keep soreness on a minimal level and recovery easy. So let’s get into it!

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Pullups & Squats

” 1/2 Cindy” 10:00 AMRAP -5 Pullups -10 Pushups -15 Squats

Swink Performance -Shoulder Strength/Mobility

Skills: Wall Balls & Chest 2 Bar Pullups

12:00 Ladder -10 WallBalls (20/14) -1 Chest 2 Bar Pullup -1 Burpee -10 WallBalls -2 C2B -2 Burpees so on, so on… add 1 rep to C2B and Burpees each round, WallBalls stay the same.


Some of our ladies putting their fitness to the test! Proud of you all and can’t wait to see what comes next from you all! ( Stacy not pictured ): )

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