CrossFit Dragon Fire – CrossFit
Go check out the midline conditioning work that you can take on 2-3 times a week! Coach Marah put together 2 lists – an intermediate and advanced list. If you have questions on the movements then one of your coaches can help out. These are done not for time and they are more fun if you pick a buddy to do them with. Midline work will help make you stronger and more stable. Challenge yourself and try it for 2-3 times a week for the next 3 weeks!
Masters 2016 world qualifier #4 (Time)
For time- 20 min cap
55 bar facing burpees
34 OHS (95/65)
21 Mu’s or ring dips- both rx you choose (ring dips were in 55+ age groups)
*if you do not make time cap then put 20 mins and put reps in notes
Plank Holds (3×1)
Hold a plank position on elbows or hands add weight if you think it is managable.