Announcements

Saturday (May 1st) – Please come join us in serving dear friends of ours, Warren and Courtenay Budd. Their property sustained a lot of damage from the tornado. As a group, we will meet at 10:30am (after workout) to help clean up the limbs. We will plan on working 10:30am – 1/1:30pm-ish. Please see Crossfit Newnan Community Page for details and address.

Gym – CrossFit

View Public Whiteboard

Warm-up (No Measure)

Warm-up: 12 min cap

10 Iron Cross/RO2VS

1:00 Thoracic foam roll

1:00 IT band foam roll

3:00 Cardio

10 Down dog to lizard pose

10 KB Single leg RDL’s

Deadlift (1RM)

35 min cap

Warm-up:

8 @ 40% (~2 min rest)

5 @ 50% (~2 min rest)

5 @ 60% (~2 min rest)

3 @ 70% (~3 min rest)

1 @ 80% (~3 min rest)

1 @ 90% (~5 min rest)

1 @ 101%

Active Recovery

ROMWOD

https://app.romwod.com/routine/big-picture