Checkout Greg’s American Ninja Warrior tryout video!!! Share the love..post the link in your blogs and on social media, like, tweet, tumble, reddit, retweet, latergram, snapchat…whatever the kids are doing these days. Let’s get viral. (and now more man bun’s…the greatest gift of all. But Greg, if Castro announces 15.1 with a bun, you have to BIC it immediately.)

Kids MVMNT is cancelled on Monday. 

Registration for the CrossFit Open is live. Be sure to Join TEAM CFSQ!!!

Warmup
Dynamic Athletic Movement

Skill
Break up reps into manageable sets
Levels 3/4
25 SINGLE REP Max Effort Kips*
50 Ring Push-ups
120 Sec Hollow Rocks
50 Plyo Step-ups R/L

*The idea is to kip so hard your belly comes to the bar–the sternum should be well above it. You should drop down and RELEASE THE BAR AFTER EVERY REP.

Level 2
25 Chin-ups
40 Ring Push-ups
120 Sec Hollow Hold
100 Jumping Lunges (alternating)

Levels 0/1
50 Ring Rows
30 Ring Push-ups
120 Sec Hollow back practice
100 Lunges (alternating)

Conditioning
“Daddy Issues”
AFAP
21-15-9

Levels 3/4
Squat Clean Thrusters
Burpees

L4 – 115/95
L3 – 85/65

Levels 0-2
Kettlebell Clean + Thrusters
Burpees

L2 – Double Kettlebells
L0/1 – Single Kettlebell