F3 Knoxville

CMU Crossfittish

Brickyard

THE SCENE: clear windy cold and 33 degrees
F3 WELCOME & DISCLAIMER
WARM-O-RAMA:

Windmills x 10 IC, Cherry Pickers x 10 IC, OH Claps x 10 IC, Seal Claps x 10 IC, Baby Arm circles x 10 IC (B), Tempo Incline MKNs on CMU x 10, Tempo Tricep Dips on CMU x 10, A little Quad stretch (B) x 2
THA-THANG:  ALL EXERCISES PERFORMED WITH CMU (unless stated)
Lunge with CMU at chest length of parking lot, followed by 10 Squat OH Press and reverse lunge back to start

  • Front Sqt x 20
  • Back Sqt x 20 (CMU behind head)
  • OH Sqt x 20
  • Thruster x 20
  • Single arm SQT x 10 (B)
  • Weighted Pistol SQTs-  HARD  x 10 each side
  • SUMO deadlift x 20
  • One armed suitcase deadlift x 10 (B)
  • Conventional Deadlift x 20
  • Full Clean x 20
  • Shoulder Press x 20
  • Good Mornings x 20 (CMU behind head, bend straight down at hips)
  • Prone Press Ups x 20 no CMU
  • Russian kettlebell swings x 20
  • Murican kettlebell swings x 20
  • Single arm kettlebell swings x 10 (B)
  • Standing Backward Bend x 10
  • Stop anchor-  feet in CMU doing Big Boys x 25
  • Weighted Big Boys x 20
  • Bridge x 10 no CMU
  • Sumo Deadlift High Pull x 20
  • Toe Taps Fast Feet  (alt toe taps on CMU)
  • Lateral Jumps over CMU x 20
  • Plyo MKNS- alt one hand on CMU one on ground x 20
  • Derkins x 10
  • incline MKNS x 10
  • Box Jumps x 20
  • Burpee Box Jumps x 10
  • OH Lunges x 20

MARY:
Pike Push Ups (CDD position, head to ground x 10)

Instagram Hip Thrusters- CMU on package and bridge up x 20

Heel Taps-  legs straight and together, raise and lower over CMU x 20

Hand Stand around the world on CMU x 1
COUNT-OFF & NAME-O-RAMA
Natty, Fast n Easy, Herbie, Biohazard, Simmons, Tractor, Dr. Feelgood
CIRCLE OF TRUST/BOM:
Read the Beatitudes and talked about the meaning of them
MOLESKIN:
Followed this routine  (2) Watch | Facebook
ANNOUNCEMENTS:
CSAUP this Sat