Tonight (Wednesday, November 20th) Dr. Sean Rockett, an orthopedic surgeon and CrossFitter, will be giving a lecture on injury prevention. This should be a priority for all of you toasties!!! His lecture is designed to help keep athletes healthy and for them to continue to WOD safely. He will discuss the anatomy of the body, mechanisms of injury, and signs and symptoms of injuries. Topics will include ways to recognize injuries, what to do if you have them, and how to treat them and PREVENT them. They are requesting a $20.00 cash donation to the American Red Cross at the door. The lecture will start at 7pm. To sign up please click here.
Warm Up
1000m row
Worlds greatest stretch with band distraction
Warm up your pistols
Gymnastics
EMOM12
odd- 8 alternating pistols-if perfect add weight
even- 8 weighted hip extensions
WOD
3 Rounds
20 Box Jumps
12 GHD Med-ball Sit-ups (30,20)
20 Toes to Bar
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