14.1 is now over. Now to look towards another exciting week!
Function- Efficiency.
Define- describes the extent to which time, effort or cost is well used for the intended task or purpose.
Click after the jump to see how we will work on that skill in today's WOD.
Active Warm-up with emphasis on ROM (range of motion) is hips and plyometric movements.
2 Rounds
20 KBS
20 Burpees
10 Goblet Squats
Not timed! Work on
form and proper pursed lip breathing during exercises. If your form starts to break down due to fatigue, dial the intensity back a notch and focus on the proper movement patterns.
ME Time (10 Minutes)- Stations: Dips, Cleans and Rowing (3X3 mins. work capacity emphasis)
Once the proper form can be completed then an athlete can increase his speed of the movement.
Skill: Turkish Get- Up with Dumbbell or KB. Work on progression of body during the
movement.
CrossFIt Hagerstown WOD for 3.3.14
4 rds:
:30 T-Rex push ups
:60 rest
:30 max sit ups
:60 rest
plank hold. If an athlete fatigues, burpees until 60 seconds is up.
:30 Box Jumps/Steps
Ups
:60 Rest
