Countdown to the Open: 2 Days. Our team is 23 strong. Getting down to the wire, folks….sign up at games.crossfit.com. 

Nutrition Challenge Day 9: Juicing Is Bad For You and the Earth. Whether you’re working through a Whole30 or eating to kick more ass on the platform, eating your food in whole form is better. During this challenge, we are recommending that you do not eat fruit immediately before or after a workout (with the exception of overripe bananas post-workout). 

Beyond the Whiteboard: Unlimited members have a free digital workout log waiting for you on BTWB. Our daily training posts are added in daily. You can go in and add your time, reps, weights etc. I have a Fran time plugged in from 2009. It’s kind of nice having your data at the tips of your fingers. Learn more about BTWB here. If you want your free access, email bethany@mvmntgym.com. 

Warmup

Dynamic Athletic Movement

Skill
Level 3/4
160 Yd Spider/Crab walk
24 Handstand Pushups (L4 – kipping, L3 – strict/negatives)
50 Stall Bar Leg Raises
100 Air Squats

Level 2
120 Yd Spider/Crab walk
90 Sec Handstand Hold
50 Stall Bar Leg Raises/Knee Tucks
75 Air Squats

Level 0/1
80 Yd Spider/Crab walk
120 Sec Down Dog Hold
Practice Kicking Up to Handstand
30 Stall Bar Leg Raises/Knee Tucks
50 Air Squats

Conditioning 

“Hotness”

Level 4
10 Minutes AMRAP
5 Power Snatch + Overhead Squat (115/85)
10 Push-ups

Level 2/3
10 Minutes E2MOM*
5 Power Snatch + Overhead Squat (level 3 – 95/65, level 2 – 75/45)
10 Push-ups

*you must finish the entire set in under 60 seconds, or lower the weight/scale the push-ups

Level 0/1
10 Minutes AMRAP
5 Swing/Clean/Squat Right
5 Swing/Clean/Squat Left
5 Push-ups