How's Your Stabilization?

Mika S
Candlesticks as seen above require a good amount of midline stabilization and control.
The general public likes "core" work for 6-pack abs. We want you to be strong so that you can stabilize your spine for heavier and more difficult work.
---- Upcoming Events:

• Sunday 3/9 - VERSUS III: Return of the Jedi
• All of March - CrossFit Games Open
• CGO 14.1 - Saturday 3/1
• CGO 14.2 - Sunday 3/9 (Event 2 of VERSUS III)
• CGO 14.3 - Saturday 3/15
• CGO 14.4 - Saturday 3/22
• The Finale CGO 14.5 - Saturday 3/29
• Saturday 4/19 & Sunday 4/20 - Gymnastic Bodies Seminar @ CrossFit SLU

---- WOD for Thursday 2/27 MIDLINE STABILIZATION
for max intensity/reps, 1-minute stations of: - pike situps - reverse crunches - russian situps - stretched out plank - rest - arch-up - arch-up with legs only - arch-up with chest only - arch snow angel - rest - dead bug, alternating - hip bridge-up, R - hip bridge-up, L - leg lever + reverse crunch - rest - bird dog, R leg + L arm - bird dog, L leg + R arm - fire hydrant with kick back, R - fire hydrant with kick back, L - fingertip plank Post to whiteboard/comments/the Cody app.
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The CrossFit Open a Guide On What You Should Do Before, During, and After the Open - CrossFit Industrious
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Hanging Off the Floor

AB, Boudy, Heather, Tony, BCS

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WOD for Freestyle Friday 5/30

Choose either A. or B.

A.

9-6-3 reps for time:
burpee muscle-ups
split snatch, 61/45kg (alternating)

OR

B.

15-12-9 reps for time:
hang power clean, 45/30kg
burpee pullups

*Start and end with a 400m run


Post time to whiteboard/comments/Cody.

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Also leaving us: Team Sassyhip member Mika. She's moving to Boston and will be snatching and cleaning shit tons over there.

We're going to miss all three of you guys!

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