This week is “Intro to CrossFit week” at CrossFit 89 at Frederick gym during lunch. Join us! We have around 6 people signed up and ready to go. We’d love for you come, too.
For our regular athletes, you’ll be doing the following (Intro athletes will be doing something else):
1. Anaerobic testing
Death by power snatch (155/105#)
Min 1: 1 snatch
Min 2: 2 snatches
Etc…..
Go until you can’t!
2. Cindy
AMRAP in 20 minutes
5 pull ups
10 push ups
15 air squats
-or-
Mary
AMRAP in 20 minutes
5 HSPU
10 one legged squats (5 each leg)
15 pull ups
We did half Cindy as a group for the intro class. One of the new guys got 7 full rounds and the other did 8 or 9. Whitney did 11 full rounds +5. Overall it was a solid day of mobility and instruction!
I did half Cindy at Metanoia and knocked out 15 complete rounds plus 8 into the push ups. I strategized a bit. I broke up every set of push ups in 5+5 so I didnt go to muscle failure. I tried to keep a sub 45 second round pace too and averaged around 40 seconds.