Dropped in on the Black Box CF NYC. What a great staff and team!
They have a great gymnastics warm-up:
4 rounds of
– handstand 30 sec
– 10 ring pushups
– 10 OH Squat 45#
– 10 KB Deadlift 55#
CFNYC is doing the official HQ WODs
5 rounds of
– 12 Deadlifts
– 9 Hang Clean
– 6 Push Jerk
13:10 @ 105/85 vs Rx 155. Have a long way to go to Elite….
