CrossFit WOD and Yoga for 4/21/2015

This weekend is the Masters Qualifier for the 2015 Reebok CrossFit Games Master Division.  The Masters Division is a special division to give older CrossFit Athletes the ability compete at the CrossFit Games against other individuals of like age and ability.  For the second year, Susan Prevoznak has qualified for the Masters Qualifier.  It is the stage between the CrossFit Open and the CrossFit Games.  CrossFit will release 4 workouts this weekend that Susan must complete is 4 days.  She will then submit her score to CrossFit in hopes of filling of the spots at this year’s CrossFit Games.  In order to help Susan as much as possible, we will be posting the Masters Qualifier WODs on Friday, Saturday, and Sunday of this week.  We all know that it is hard to workout alone, so we are asking people to make some extra time to come workout with Susan.  We will keep you posted about what time Susan will be working out on Friday.  She will be attending the 11am on Saturday and probably start her WOD after 10am on Sunday.  We are so proud of Susan and wish her the best of luck.

CrossFit Alloy WOD for 4/21/2015:

Mobility:
Foam roll:
Thoracic Spine, Lats, Shoulders, Upper Back, and Lower Back

Mobility Bands and Foam Roller:
Lat pulls with band attached to the pullup rig

MetCon:
4 Rounds for Time:
1 Road Sprint
10 Deadlifts (225/135)

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7:30pm – Yoga with Amanda