CrossFit Sacrifice WOD January 11, 2017 Saturday is Big Mick Day, we will WOD For him just to let him know we have his back!!

Gymnastics Conditioning
EMOM x 10 min
1 Muscle Up (Bar or Ring) + 6 Pistols
(S1: 3 Chest to Bar + 6 Assisted Pistols)
(S2: 5 Pull-ups + 6 Assisted Pistols)
(S3: 6 Ring Rows + 8 Air Squats)

MetCon
2Km Row For Time

Mobility
– 1 min Child’s Pose
-10 Scorpion Stretches to each side

Core Cashout
3 Sets:
-30 sec Hollow Rock Hold (Accumulate)
-30 Supermans
(Rx+ 30 GHD Hip Extensions)

Come on out WOD and support our man Jeff Mickelson! Jeff has been diagnosed with Stage III Colon Cancer. He is in treatment and he is still hitting his WOD’s

Saturday we will come have a WOD for Jeff and if you would like you could buy a T-shirt!  Right after open WOD