Thursday 1/10/2019 — Crossfitcove

Thursday 1/10/2019

BABES AND BARBELLS BRUNCH SUNDAY (OPEN GYM ENDS AT 11)!

Lovely ladies of Cove! We are hoping to see all of you at the 4th annual Babes Barbells and Brunch. We will be hitting a workout at 11, then having brunch immediately after. Electric skillets will be set up so we can make eggs, pancakes, waffles, sausage, whatever, while we sip on Mimosas, Bloody Marys, or your beverage of choice.  This is always a fun event that makes all the fellas jealous and is an awesome opportunity to get to know those fierce females you only ever see crushing it on WODIFY. SIGN UP HERE!

 

SKILL WOD

 

1 Minute on 1 Minute off 12 minutes:

5-7 HSPU

10-12 Toes to Bar

Low plank with remaining time

 

WOD

 

4 Rounds for Time:

20/15 Cals Assault Bike

10 Dball over the shoulder

1 Rope Climb

 

*18 min time cap

 

Fitness  40/30

Performance  70/50

Open  100/70

 

Coach’s Tip:  Gymnastics skill work to start off.  This is a lot of work to complete in a minute and we want you to hit both movements in that minute so scale reps accordingly.  For the metcon, the Bike pace doesn’t have to be a sprint but you need to keep moving the whole time.

 

Katie G. has gotten SO good.  We love this nooner!

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