Food: Grass-fed tri tip makes a tasty roast beef. Very easy to make. Thin slice and eat cold.
IMPORTANT FOR CROSSFIT ELITE CLASSES!!!:
1. Follow this link to sign up for classes: CLICK HERE
Elite members WOD:
Body Temp Warmup: 3 Minutes
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion: 6-8 Minutes
Strength: 10 Minutes
Deadlift - Pick one you haven't done this week. Squat first always- Build to 50% of 1 rep max and perform 50 reps in as few sets as possible. Go max reps-max reps
Box Jumps for height
Conditioning: ~20 minutes
Complete as many rounds in 20 minutes as you can of: 15 ft Rope Climb, 1 ascent Run 400 meters Max rep Handstand push-up *Female max rep push-up
Post number of handstand push-ups completed for each round to comments.
CFG Advanced: Mobility work and stretching post WOD
Post time to comments
Top of squat is always chest and face up with full extension of the hips