Posts tagged KB Swings
ATTENTION: UPCOMING EVENTS @ Ragin CrossFit
– Coach Dales FREE nutrition class this Saturday May 4th at 12:30 pm.
- Coach Wills 3 session Oly Lifting class will begin this Saturday at 8:00 am. Please sign your name on the board at the gym if you are going to attend either one.
- Ladies class this Sunday May 5 @ Noon. Ladies class will be the first Sunday of each month unless otherwise stated.
- Co-ed team competition for Ragin CrossFit members only next weekend Saturday May 11 at 10 am. You can sign up at front desk. See Announcement board for more details!!!
1 K row buy in
-KB swings (70/53)
If you would like to do 13.4 and you are signed up for the open you may do so today if judges are available. You will still warm up with class. We will be doing 13.4 as the WOD tomorrow so take that into consideration if you are signed up for the open and will be doing it tomorrow.
20 minutes of mobility
-800 M run
-50 air squats
-400 M run
-30 Hand Release pushups
-200 M run
-15 KB Swings (70/53)
NORMAL BUSINESS HOURS FOR GOOD FRIDAY EXCEPT:
**There will be no 6:30 class tomorrow for GOOD FRIDAY**