FRIDAY WOD @ CrossFit Mahwah

Happy New Year! Let's make 2017 amazing!
Next CF Mahwah Yoga session at Zen Family Yoga is January 8th at 9:00AM.
Toes To Bar and Pull-Up session Sunday January 8th at 10:15AM
Hip Mobility Seminar with Keith Wittenstein January 29th!
Please see the events page on www.crossfitmahwah.com, for details and sign up information!
Information to follow on the Intramural Open!
 
Friday ALL DAY
Warm-up
Tabata Row- Get HR Up
Skill
Gymnastics Skills-
1. Handstand work - Wall Holds, Head Stands To Press, Shoulder Taps (3-4 Sets of 10)
2. Pull Up Work - Hanging Scapula Retraction, Strict Banded Pull Up  (3-4 sets of 10)
3. MU Work (Bar or Rings) Seated Banded Ring Pull Downs, False Grip (3-4 Sets of 10)
 
Metcon
Mahwah Tester Row/KB/Burpee/Row (Time)
250m Row
15 KB Swings 1.5/1 Pood
20 Burpees
15 KB Swings 1.5/1 Pood
250m Row

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