*Sign-up for the 2019 CVCF Team Internal Throwdown – HERE – Registration will close Sunday 5/19

**Sunday, April 14th, 8-10 AM. Gym Clean-up Day…there will be NO Open Gym. Come lend us a hand, we’ll be painting plates, cleaning bars, tearing down machines and we could use your help. Donuts and Coffee will be provided.

WOD:

Option A – CrossFit Burn

Burn programming will be kept “hidden” as has always been and will be posted just in the gym. It will be modeled to fit accordingly with Wednesday’s and Friday’s programming so there is not direct overlap of movements.

Option B – Active Recovery

This is meant to be done on your own, in the side gym, or if class is small for Burn, this can be done alongside the Burn Class so you can watch other’s suffer 🙂

1) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

2) 4 sets not for time of:

50ft Walking Lunges

250m Ski Erg

30 second Handstand Hold

Everything today is about quality of movement. Take your time, you should breathe moderately through this work, but take your time.

3) 4 sets not for time:

20 Hollow Rocks

20 Arch-Ups

100 Heavy Rope Single-unders

Everything today is about quality of movement. Take your time, you should breathe moderately through this work, but take your time.

4) 3 sets of:

1 minute/side Hurdlers Stretch

2 minutes Hockey Stretch

1 minute/side Banded Lat Opener

Work to get deeper into the stretch each round.

5) Crossover Symmetry: Activation – 1 Time Through x 10 reps Each Movement

Slow and steady. Focus on good position and activation on each rep.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE