Tomorrow night (Wednesday, November 20th) Dr. Sean Rockett, an orthopedic surgeon and CrossFitter, will be giving a lecture on injury prevention. This should be a priority for all of you toasties!!! His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them and PREVENT them. They are requesting a $20.00 cash donation to the American Red Cross at the door. The lecture will start at 7pm. To sign up please click here.
Warm-up
3 rounds of
5 sa snatches
5 sa OH lunges
5 windmills
5 sa ohs
Switch arms
2 rounds of 5arm bars on each arm
Skill
1. Work on freestanding handstand holds and handstand walking (10 minutes)
2. 10 alternating turkish get-ups with a challenging heavy kettlebell
WOD
Row 1000m
30 Burpees
30 Chest to Bar Pull-ups
Row 750m
25 Burpees
25 Chest to Bar Pull-ups
Row 500m
20 Burpees
20 Chest to Bar pull-ups