Ron, Taryn and Corey spend the weekend learning the methodology of CrossFit.
Back To Basics
Every athlete should be able to do 3 set of:
25 hip extensions
25 abmat sit ups
scale as needed, perform movements slow and under control
Deadlift 3.3.3.3.3
Find your 3 rep max. Suggested % of 1 rep max.
70.75.80.85.90%+
Maintain grip for all three reps
WOD
21.18.15.12.9.6.3
SDHP, 95/65 lbs.
Box jumps, 24/20"
Stretch/Hydrate
