[ao-the-rising] CrossFit in da House

AO: ao-the-rising
Q: RedCoat
PAX: Subramanian Triprayar (F1), Herve Francois, Matt Hopkins (Brisket), Harjot Pannu (Cruiser), Sunny The Machine Sehgal, Flatbush (Malik Cobb), Marc Rubenstein (ScarU), Elliot Gordon, Ritesh Mitra (Munchies), RedCoat, Wayne Frost (Takedown), Captain Jack Sparrow
FNGs: None
COUNT: 12
WARMUP: run in place, high knees, butt kicks, jumps in place, toes walk – raised arms locked overhead, squeezed butt, tucked in tummy, heels walk – raised arms locked overhead, squeezed butt, tucked in tummy.
“Redcoat stretch” – up down, good morning, inch warm walk out, push-up, foot to arm, rotate torso sideways with raised arm, switch feet, rotate torso sideways to the other side with raised arm, back in plank, walk inch worn back into squat, one boot strapper/monkey hump, rotate torso with raised arm in squat – both ways. Mosey to the tennis courts.
THE THANG:

1) CrossFit circuit EMOM (every minute on the minute) – 2 teams, pax working in pairs thru 6 stations. Each pax to hit every station 3 times.

Station one: barbell plate thrusters
Station two: “one handed bandit” (one dumbbell devil’s press)
Station three: “hold my horses” – partner one has resistance band across the chest trying to run while partner two tries to hold him in place, switch on half min time
Station four: burpees over 20in box – burpee, step over the box, burpee
Station five: barbell plate “ground to overhead”
Station six: single under rope jumps

2) Games
Planks obstacle course
Plank soccer with 20# medball
Bear crawl tag
Rock-tree-bridge relay
Football huddle tag

MARY:
Burpee-broad jump across the court

ANNOUNCEMENTS:
Cupid run 5K (see link on slack), book club on Thursdays

COT:
Prayer for all pax, health, well being and prosperity, for peace of the world and peace of Jerusalem.

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