7/18 - Mechanics, Consistency, Intensity

Natascha and Chloe do the Junk Yard Dog warm up before working on their clean. We believe in the importance of a good warm up. What makes a good warm up? Moving all the joints you will use in the WOD and achieving good range of motion, raising the heart rate, and practicing the movements for the WOD. 

We assign warm up movements and mobility work to ensure you are physically ready to do the work of the WOD. This also gives our coaches an opportunity to see how you move, and make corrections before you begin the WOD. We believe you should move well. Moving well is one of the fundamentals of CrossFit, CrossFit calls it mechanics. Once you have good mechanics, you must practice until your movements are consistent. After you are consistent with good mechanics you can move with intensity. It's the CrossFit triad - Mechanics, Consistency, Intensity. It's the true spirit of CrossFit. 

Back Squat 
5 x 5 Increase weight

"Swinging Annie"
50-40-30-20-10
Kettlebell Swings 2/1.5 pood
Sit-ups

12 minute cap

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