Announcements
- HOODIE PREORDERS!!! NEW OPTIONS AND DEADLINE EXTENDED!! CLICK HERE to learn more
- CrossFit 858 Ladies Night: Oly Lifting and Photoshoot!!! THIS FRIDAY NIGHT, 6pm!! November 16th More details, CLICK HERE
- Due to Ladies Night, the regular 6pm class will be cancelled this Friday!
Mobility:
A1) Bottom up hip mobility stretch: 1 min each leg x 2 sets
A2) Shoulder distraction: 1 min each arm x 2 sets
*2012 Rumble in Paradise WOD #1” (http://crossfitelysium.com/rumble-2012)
“Intermediate”
AMRAP in 8 min
15 KB Swings (53#/35#)
9 Burpees box jumps -or- step-ups (20”)
“Advanced”*
AMRAP in 4 min
12 HSPU (males)/ 6 HSPU (females) (1 min cap)
15 KB Swings (70#/53#)
9 Burpee box jumps (24”)
-2 Rounds-
*You have 1 min to complete the HSPU, after which you move immediately to the remainder of 4 min to complete AMRAP 15 KB swing (2/1.5 pood), 9 burpee box jump (24in). You may NOT move on to the KB swings/box jumps until the HSPU are completed, or 1 min passes, whichever comes first.
This entire sequence will be done twice; in other words, the whole WOD is 8 min long. Each completed HSPU counts as a rep.
“Finisher”
Tabata sit-ups
*Familiarize yourself with the movement standards for the 2012 Rumble in Paradise!!!