WOE (Weak of Emphasis)- Core Stab. Why? You tell me? Why is the core the most important portion of the body in CrossFit life? Without it, a person works too hard with the rest of his or her body to perform the most basic task. Take note what core stab. has to do with squats, mountain climbers etc etc in the classes this week.
CrossFit Hagerstown for 10.14.13
Warm- Up- Active warm-up with emphasis range of motion(ROM) and plyo ME Time (10 Minutes)- Core stab drills for novice including wall sits and plank alt. Legs 3X15. Progress to Knees to chest chest and Toes 2 Bar on Bar. Advance Progession from Toes 2 Bar then knees to chest in rings. Each station 3X8-10. 5 Rds: 8 clapping push ups 20 flutter kicks (4-count) 4 strict chest to bar pull ups 20 mountain climbers (4-count) For time: 10 min EMOM 1 Squat Clean into 2 Front Squat into Split Jerk 135/95# Run Three Laps with sand bags if time permits.
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