28 Stength 3X8 Deadlift Front Squat (or crossing the arms if athlete has impingement in wrists) Focusing on form. If the back does not have that natural lumbar curve while performing the lift and it persists the trainer may stop the athlete to address form if it becomes a bad habit.
CrossFit Hagerstown WOD for 3.26.14
Cash in: Squat Holds on the Wall. 90-90 position. Hips at 90 degrees and Knees at 90 degrees. You'll when your in the right position when your back is against the wall with your heel directly under your femur like you're sitting in a chair. -Then-
Complete 3 rounds for time of: 200 Unbroken Jump Rope or 2X50 Double Unders. Every time you error during the jump rope, do 7 burpees and then continue. 20 Dumbbell swings (M:50-65#/W:35-45#) 20 Dumbbell sumo deadlift high pull
For time:
Cash Out: 30 3-count Mountain Climbers Still not enough? 400M RunX2
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