Tomorrow night from 5-9, come by CrossFit on the Square for the First Friday Art Walk on Marietta Square. Local artist Sarah Flinn will be showing some of her vibrant, surrealist folk art featuring paintings of birds and other creatures on found and recycled wood. 5PM will be our last workout that day.

Warmup
Foam roll posterior chain (especially glutes and hamstrings)

3 rounds
Jump rope 100 revolutions (alternate forward and backward)
10 RKC Kettlebell Power Swings
5 Kettlebell Single leg deadlift/side
10 Down dog pushups
10 back extensions

Hip mobility:
Dynamic pigeon
Duck walk

Strength
3×3 Deadlift (85%)

Conditioning
4 rounds, alternate exercises with a partner
Jump rope as fast as possible
30 Sledgehammer strikes on tire (switch hands each round)