WOD 3.8.18
Upcoming Events
The 2018 Max Kane CrossFit Open
North vs. South
Gainesville vs. Flowery Branch
5 Fridays / Starting Feb 23rd / 5:30-UTC
Join us here!!
Workout of the Day 3.8.18
Skill / Strength
4 slow and controlled rounds of:
5- Slow Hollow Supine squat w/ ball between legs (small ball or foam roller only)
5- DB Windmills (No more than #10DB slow!)
5- Prone Shoulder Press (face down on floor press pvc behind neck to full locked out position)
5- Pallof Sit-ups (with band tension from side complete 5 sit-ups per side)
MetCon / Work
Level 3
10min Max Distance
Run or Row
Nasal Breathing Only!
Level 2
10min Max Distance
Run or Row
Nasal Breathing Only!
Level 1
10min Max Distance
Run or Row
Nasal Breathing Only!
