Shout out to Jenna and Justin M (Team Sibling Strength) and Katie R and Jeff F (Team Condiment Fingers) who will be competing tomorrow at the Charm City Throwdown at Outsiders CrossFit. Here is the heat schedule. Charm City runs a great competition and should be fun if anyone wants to cheer on their fellow Cove athletes.
Good luck guys!
Buy-in: 1K Row
30-20-10 reps of-
Single Arm DB Push Press (half the reps on each arm)
*After every round, run 400m
Time Cap: 23 min
Coach’s Tip: Endurance workout with some Dumbbell thrown in. Try to treat the Devils Press more like a Snatch than an actual press to help save your shoulders for the Push Press.
2 rounds each
–High Plank Toe Touches (12 reps, 6 each arm per round)
– KB Deadbug (10 reps each round)
–Palloff Press with Overhead reach (10 reps, 5 on one side and then face the other direction)
Coach Josh medaling back in 2015 Charm City Throwdown