Gun Control, Jeff Jefferies and Crossfit Day Five

Another mass shooting, this time in Louisiana. I have no idea when we are going to do something about gun violence in this country. It is embarrassing. I could go on a great rant but you would probably love watching this video by comedian Jeff Jefferies more than reading my expletives. "Guns to a Drone Fight"... priceless.

Great Friday at Crossfit. The warm-up today included a couple of fun games that got us moving quite a bit. The workout was short but very challenging. Light on the legs but pretty strenuous on the upper body. The Burgener warm-up led by the coach did a fantastic job of breaking down the clean into manageable bits to get people doing the exercise properly.

Warm-up:
90 second row + 90 second continuous wall therapy  air squats (facing wall, hands on wall, feet as close to wall as form allows)
10 PVC Wrap Arounds
10 PVC Passthroughs
Modified Burgener Warm-up clean focus with PVC
Game:
10 Min CrossFit game Pizza Box Knock Off (If someone knocked the AbMat out of your one hand you had to do three burpees... ugh) and a Crabwalk to Ball Collection Team Event
WOD:
Metabolic Conditioning for Time:
3 Rounds
200m Run
6 Squat-clean-thrusters (75/55) (I went with 95lbs. The Rx+ was 135lbs.)
10 Pull-ups (band as needed or supine ring rows)
Cool Down:
1:30/side single-leg row (strapless)
Mobility:
3 minute Quadriceps stretch

Have a Great Day!!